Functional Fitness

Warm up:

400m Easy jog


3 Rounds of:
10m Duck walk
10m Quadruped walk
10m Crab walk
10m Walking lunges


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

Front Squat
1. Build to today’s heavy 4.
2. 3 x 2 @ 90-100% of 1, rest 3 min between sets.

WOD:
5+5 DB Deadlifts
5+5 DB Front squats
5+5 DB Hang power cleans
5+5 DB Push press

WOD:

3 Rounds for time:
400m Run
21 DB Deadlifts
15 DB Front squats
9 DB Clean and jerks


Rx = 2 x 22.5/15kg
Time cap = 16 min