Functional Fitness

Warm up:
6 x 20 sec on / 10 sec off:
1. Hollow rocks
2. DB Good mornings
3. DB Z-press


Weightlifting: Power jerk
Warm up: With an emtpy barbell
20 Front rack elbow raises
5 Bradford press
5 Strict press
5 Push press, 2 sec pause in dip
5 BTN Power jerks, 2 sec pause in catch
5 Power jerks

Power Jerk
1. Build to today's technical heavy 5.
2. 3 x 3 @ 80-90% of 1, go every 2 min.

WOD prep:
10 Kip swings
5-8 Strict knee raises
5-8 Leg raises to 90°
3-5 TTB


5 DB Deadlifts + 20m Farmers carry

WOD:
Every 5 min x 4:
12 DB Deadlifts 2 x 22.5/15kg
8 TTB / Hanging leg raises to 90°
48m DB Farmers carry 2 x 22.5/15kg (4 x 12m)
8 TTB / Hanging leg raises to 90°
12 DB Deadlifts 2 x 22.5/15kg