Functional Fitness

Warm up:
3 Rounds of:
5 Push-up to down dog
10 Down ups
10 Floor squats

Weightlifting: Clean

Warm up: With empty barbell
10 Front rack elbow raises
5 Clean high pulls from mid shin
5 Muscle cleans from mid shin
5 Hip power clean + Front squat
5 Tall cleans
5 Below the knee cleans

Squat Clean
10 x 1 @ 80-85%, go every 60 sec.

WOD prep:
2 Rounds of:
3 Bar-facing burpees
3 Power cleans at workout weight

WOD:
Every 4 min x 4:
15/12 cal Echo bike
12 Bar-facing burpees
9 Power cleans 60/45kg