Functional Fitness

Warm up:
For quality:
10 Bottom squat rotations
10 alt Single leg good mornings
10 Rocking push-ups
10 Kang squats
10 Anterior floor rotations
10 Squat to stand


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
Paused Squat Clean (below the knee)
12 min EMOM:
1. 4 x 1 @ 70%
2. 4 x 1 @ 75%
3. 4 x 1 @ 80%

WOD prep:
2 Rounds of:
3 Squat cleans
4 DB Bench press

WOD:
15 – 12 – 9 – 6 – 3 reps for time:
Squat cleans 50/35kg / DB squat cleans
DB Bench press 2 x 22.5/15kg


Time cap = 12 min