Functional Fitness

Warm up:

3 Rounds of:
10 Chair deadlifts
30 sec Quadruped plank hold
10 Cossack squats (bodyweight)
30 sec Bottom of squat rotations

Strength: Deadlift

Warm up: With an empty barbell
5 Jefferson curls
10 Stiff legged deadlifts
10 Deadlift, pause 3 sec above the knee
10 Deadlifts
Deadlift
5 x 1 @ 80-90%, go every 90 sec.

WOD prep:
With an empty barbell:
5 Hang muscle snatches
5 BTN Power jerks
5 Hang power snatches
5 Power snatches
5 Power snatches at workout weight
5 Bar-facing burpees

WOD:
5 x 90 sec on / 90 sec off:
12 Power snatches 45/30kg
Max Bar-facing burpees in remaining time