Functional Fitness

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Happy Friday, crew. For the Oly work today, we are working on our barbell cycling and ability to maintain good technique under fatigue. Start around 60% of your max and work up to a heavy complex for about 3 sets. For the interval piece today, our goal is to work on ability to attack large sets of movements. Get a feel for how many reps you can do unbroken.

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

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A. Oly

6 sets of C+J Complex - start around 60% and work up to a heavy weight for 3 sets.

Clean hi pull + hang squat clean + push jerk + front squat + squat clean + split jerk

B. Metcon

3 RFT

50 pistols
7 muscle ups
10 hang power clean (185/125)

C. Interval

4 RFT, rest 2:00 between rounds - goal is unbroken sets

30 pull-up
20 HSPU
10 burpee box jump over (30/24)

D. Conditioning

15 EMOMRow 15/12 cal @ 90%+ effort

E. Accessory

Weighted chin up 3x6

Single leg RDL 3x10

Shoulder taps 3x20

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