12/1/2020

Functional Fitness

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The goal for today’s oly session is to work up to a heavy single on an EMOM tempo. These sessions are great to not only develop your ability to lift under fatigue but also some mental resiliency if you miss a lift. The metcon is a modification of the classic Helen.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

8 min EMOM 1 snatch, work up to heavy single

B. Accessory

BB Pendlay row 3x8
Weighted box step up 3x10 ea leg
Bottom up KB press 3x12

C. Metcon

3 RFT
500m row
21 KB swing (53/35)
12 pull-up

D. Metcon

9 AMRAP
10-20-30... alternating DB Snatch (50/35)
10 lateral burpee over DB between

E. Conditioning

Row/ski for max cals
5x4min, rest 2:00 between

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