Functional Fitness

Warm up:

2 Rounds for quality:
20 sec Front rack opener each side
10 Kang squats
10 Back rack elbow raises
10 Squat jumps

Strength: Hang squat clean

Warm up: With an empty barbell
10 Clean deadlifts
10 Front squats
5 High pulls from hang position
5 Hang muscle cleans
5 Tall cleans
5 Hang cleans

Hang Squat Clean
1. 10 min to establish today's technical heavy 3.
2. 5 x 1 Hang squat clean @ 90-100% of 1, go every 45 sec.

WOD prep: With an empty barbell
5 Strict press
5 Push press
5 Thrusters
At workout weight:
5 Hang power cleans + 5 Thrusters

WOD:

For time:
10 – 1
Hang power cleans
Thrusters

Time cap = 10 min
Rx = 40/30kg