Functional Fintess

Warm up:

9 x 20 sec on / 10 sec off:
1) Skipping
2) Kang squats
3) Quadruped plank hold

Weightlifting: Power 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 Tall cleans
5 Hip power cleans
5 Below the knee power cleans


Power Clean + Below The Knee Power Clean + Hang Power Clean (Paused)
10 min to build to today's technical heavy 1+1+1.

WOD prep:

2 Rounds of:
5-10 DU
1-2 Power cleans at workout weight

WOD:

For time:
150 DU / 200 SU
15 Power cleans 70/50kg
100 DU / 150 SU
10 Power cleans 70/50kg
50 DU / 100 SU
5 Power cleans 70/50kg

Time cap = 12 min