6/13/2018

Functional Fitness

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Hump Day. Get after the work today and enjoy the rest day tomorrow. Choose the pieces you need to work on and make sure you're getting the proper rest and recovery in.

A. Oly

C+J 1x3@60%, 1x3@70%, 1x2@80%, 1x1@85%, 1x1@90%, 2x1@92.5%, 2x1@95%

B. Metcon

10-20-30-40-50

DB Snatch (65/40), Pistol

C. Accessory

BB Overhead lunge 3x10 ea leg, AHAP

Strict ring dip 3x12

Weighted pullups 3x6

D. Gymnastics

8 rounds, rest as needed

5 strict HSPU, 5 kipping HSPU, 30 DU

E. Work Capacity

Row 4x1k, rest 2:00