Functional Fintess

Warmup:

5 min AMRAP:
30 Single unders
10 Lunge to high knee
10 Kang squats
5 Roll to v-sit

Strength: Front squat

Warm up: With an empty barbell
10 Front rack alternating elbow raises
10 Back rack alternating elbow raises
5 Good morning
5 Front squat, slow down, fast up
5 Front squat, with 3 sec pause in the bottom of the squat
5 Front squat, one and halves

Paused Front Squat
5 x 3 @ 70-75% of your most recent 1RM, go every 3 min.

WOD prep:

With an empty barbell:
5 Hang muscle cleans
5 Bradford press
5 Clean deadlifts
5 Push press
5 Hang power cleans
5 Power jerks
2 min DU practice

WOD:

10 min AMRAP:

40 DU / 60 SU
1 – 2 – 3 – …
Power Clean
Front squat
Hang power clean
STOH

Rx = 60/45kg