Functional Fitness

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Happy Friday. For the interval piece today, scale up/down the power snatches as needed. You should be able to cycle the bar unbroken for each round. Approach each round as a sprint and try to hold on for 4 rounds.

Only A mandatory. Choose B/C/D/E based on how you feel and anticipated performance.

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A. Oly

C+J Work up to new max

B. Interval

12 min E3MOM (4 rounds), rest remainder

15 box jump over (24/20), 10 power snatch (115/75), 5 muscle up

C. Accessory

BB Z-press 3x8

Single leg RDL 3x10

BB Upright row 3x12

Legless rope climb 3x2

D. Gymnastics

12 min EMOM, alternating

15 ring dip+30 DU

10 HSPU+30DU

15 T2B+30DU

E. Work Capacity

4 rounds, rest 2:00

Row 500m, Run 400m

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