Functional Fitness

_________________________________________________

Hump Day. Push hard today and enjoy the day off tomorrow. Again, lots of work in the pieces today. Be smart in which pieces you choose and crush them. Shoot for the same pace on all 800's for the work capacity. It should be about your max 1 mile pace. 

A. Oly

Clean 1x4@60%, 1x4@70%, 1x4@80%, 2x3@80%

B. Metcon

3 RFT

30 DB front squats (50/35), 30 GHDSU, 30 pull-ups

C. Accessory

BB Z-press 3x6

Pendlay row 3x5 AHAP

Weighted chin up 3x6

D. Gymnastics

12 EMOM

50 DU, 20 pistols, 25' HSW

E. Work Capacity

Run 5x800m, rest 3:00