Functional Fitness

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Happy Friday. Lots of the same type of work per this week. We've introduced OHS into our strength work for this cycle. If you don't know your 1RM OHS, base it off your max snatch and then modify it up as needed. Get after today's work and enjoy the weekend.

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A/B/E mandatory. Choose C or D based on weaknesses.

A. Strength

OHS - 8@70, 5@75, 8@72.5, 5 @ 77.5, 8@75, 5@ 80

B. Work Capacity

For time: 150/100 cal AAB, 20 min time cap

Every minute, including 0:00, 5 squat clean thruster (135/95)

C. Interval

Run 6x400m, rest 1:00

D. Gymnastics

4 rounds

4 bar MU, 4 C2BPU, 4 PU, 4 T2B

E. Accessory

Banded face pull 3x20

Weighted glute ham raise 3x10

Parallete L-sit flutter kick 3x20