Functional Fitness

Warm up:
3 Rounds of:
30 Alt. SU
6 Wall squats
9 Strict press w / empty barbell
12 Alt. Single leg good mornings

Strength: Front squat

Warm up:

Specific mobility:
20 Hip flow (10 each side)
10 Deck squats
10 Bottom squat rotations
30 + 30 PVC Front rack opener

With an empty barbell:
10 Front rack alternating elbow raises
10 Back rack alternating elbow raises
5 Good morning
5 Front squat, slow down, fast up
5 Front squat, with 3 sec pause in the bottom of the squat
5 Front squat, one and halves

Paused Front Squat + Front Squat
4 x 1+2 @ 80-85% of your most recent 1RM, go every 2:30 min.

With an empty barbell:
5 Clean deadlifts
5 Hang muscle cleans
5 Push press
5 Power cleans
5 Power jerks
2 min DU practice

WOD:

7 min AMRAP*:
1 – 2 – 3 – …
Power Cleans
Front squats
Hang power cleans
STOH
*Every break, perform 40 DU / 60 SU.

Rx = 70/50kg

Accessory:
6 min EMOM:
Min 1: 15-20 Banded hamstring curls
Min 2: 30 sec Chinese plank hold