Functional Fitness

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Haven't done one of these in a while. Keep working your snatch technique on these complexes. As for the anaerobic conditioning piece today, the goal is to go all out on each 100m sprint. You will not be able to sustain 100% effort through all rounds, but give it your best effort. 

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

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A. Oly

SN Complex (SN Hi pull, Hang SN, full SN) 5x2 @ 70%

B. Oly

SN Balance 4x2 @ 60%

C. Metcon

3 RFT

25 WB (30/20), Row 40/30cal, 25 pullups, Run 400m

D. Anaerobic conditioning

15 EMOM

Sprint 100m

E. Accessory

Pendlay Row 3x8

Double KB overhead squat 3x10

Banded face pull 3x20

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