Functional Fitness

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Today’s work capacity piece is meant to be a KB flow. Pick a weight that you can use for all exercises. Use the AAB as a “rest”.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

A1. Snatch complex (1 rep = Snatch pull, hang Snatch, OHS, Snatch) 7x2
A1. Box jump 7x3

B. Accessory

B1. Bottom up KB Press 3x10
B1. Bulgarian split squat 3x10
B2. Band pull apart 3x20
B2. Reverse hyper 3x15

C. Conditioning

Row/ski 4x2k, rest 2:00

D. Work Capacity

32 min E4MOM (8 rounds)

10 R KB Snatch
10 R KB OHS
10 R KB Windmill
10 L KB Snatch
10 L KB OHS
10 L KB Windmill
AAB remainder

E. Gymnastics

8 AMRAP

8 C2BPU
12 GHDSU
40 DU

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