Functional Fitness

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Tuesday. Lots of barbell work today working snatches and barbell cycling. Focus on maintaining good technique in order to improve movement efficiency.

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

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A. Oly

10 EMOM SN+OHS

Start about 70% and work up

B. Metcon

DT

5 RFT

12 deadlift (155/105), 9 hang power clean, 6 push jerk

C. Metcon

17 AMRAP

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75(
20 Burpees
30 Snatches (165/100)
10 Burpees
Max Snatches (210/120)

D. Work Capacity

Row 8x50cal, rest 2:00

E. Accessory

Bottom up KB Press 3x10

I/Y/T 3x10

KB goblet squat elevator (2 sec pause at 1/4, 1/2, and bottom of squat) 3x8

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