Functional Fitness

Warm up:

8 x 20 sec on / 10 sec off:
1) Skipping
2) Russian KB Swings
3) Rocking push-ups
4) Squat hold

Weightlifting:

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 Hip power clean + Front squat
5 Tall cleans
5 Below the knee cleans

Power Clean + Hang Squat Clean
1. Build to today's technical heavy 1+1.
2. 5 x 1+1 @ 80-90% of 1, go every 90 sec.

WOD prep:
10 Kip swings
3-5 Ring rows
3 x 1 Jump to hollow for BMU
3 x 1 Hip to bar for BMU
1-2 BMU
2 x 1 Wall walk + 10 sec HS Hold

2 min DU practice

WOD:

7 min AMRAP:
1 – 2 – 3 – …
Wall walk
2 – 4 – 6 – …
BMU / Strict pull-ups / Banded
10 – 20 – 30 – …
DU / SU x 1.5