Functional Fitness

Warm up:

3 Rounds for quality:
10 PVC OHS w/ a 3 sec pause in the bottom
10 Down ups
10 Alt. Single leg good mornings

Strength: Back squat

Warm up: Body weight only
10 Narrow stance air squats
10 Wide stance air squats
20 Hip flow
10 Deck squats


With an empty barbell:
5 Squat jumps
5 Back squats, down slow, up fast
5 Back squats, 3 sec pause in the bottom position
5 Back squats, one and a halves

Back Squat
6 x 3 @ 83-88%, go every 3 min.

WOD prep:
Snatch warm up:
With an empty barbell
5 Snatch deadlifts
5 Snatch pulls
5 Muscle snatch
5 Power snatch
5 OHS


2 Rounds of:
5 Bar-facing burpees
5 Power snatches, first round at weight 1 and second round at weight 2

WOD:

17 min AMRAP:
40 Bar-facing burpees
30 Snatches 40/30kg
30 Bar-facing burpees
30 Snatches 60/40kg
20 Bar-facing burpees
30 Snatches 75/50kg
10 Bar-facing burpees
max snatches 95/60 in remaining time