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3. März 2026
Functional Fintess
Tuesday: Clean
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
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