Functional Fitness

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Get after it. Tempo chin ups - 3 seconds up, 3 seconds at the top, 3 seconds down. 

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

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A. Oly

3 pos hang clean(hi hang, knees, and low hang) 5x2 @ 70%

B. Oly

Jerk 4x2@75%

C. Interval

15 AMRAP, rest 1:00 between rounds

20 cal row, 10 Sandbag over shoulder (150/100), 5 bar muscle up

D. Conditioning

Row 3x2k, rest 3:00

E. Accessory

Bottom up KB press 3x10

Tempo chin up 3331, 5x3

Single leg KB RDL 3x10

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