Functional Fitness

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The metcon today will get hard quick. As a result, don’t go out too hard on your first couple rounds. For the interval piece, you’ve got some gymnastics mixed with a light barbell. Keep a consistent pace and rest in between the rounds. The gymnastics piece is meant to be more of an accessory piece vs a conditioning piece. The EMOM format is an easier way to build volume in some higher skill movements.

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

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A. Oly

9 min E90S (6 rounds)
3 position hang clean (hi, knees, low)
Work up to heavy set

B. Accessory

BB RDL + shrug 3x10
Strict C2BPU 3x10
BB pendlay row 3x12

C. Metcon

9 AMRAP
3-6-9... C2BPU
3-6-9... ground to overhead (135/95)

D. Interval

15 min E3MOM (5 rounds), rest between
10 T2B
10 front squat (95/65)
10 box jump over (24/20)
10 OH squat (95/65)

E. Gymnastics

12 EMOM, alternating
4 strict HSPU + 8 kipping HSPU
4 strict PU + 8 kipping PU

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