Functional Fitness

Warm up:

2 Rounds:
10 Wall squats
10 Good mornings with empty barbell
10 Bradford press


Weightlifting: Snatch

Warm up: 2 rounds for quality from hang:*
5 Snatch deadlift
5 Snatch pull
5 Hang muscle snatch + OHS, slow down fast up
5 Hang power snatch + OHS, slow down, 3 sec pause in the bottom, fast up
5 Deep hang power snatch + OHS, one and halves

* First round empty barbell, second round with 30/25kg

Hang Squat Snatch
15 x 1, go every 45 sec.

WOD prep:
2 Rounds of:
6/4 Cal row
6 KB Swings
6 KB Box step overs

WOD:

3 Rounds for time:
30/20 cal Row
25 American KB Swings 1 x 24/16kg
20 KB Box step over 1 x 24/16kg 20in MF


Time cap = 15 min