7/28/2023

Functional Fitness

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The goal for the interval piece is unbroken bar work. Feel free to scale the weight so that you can do the movements unbroken. Scale the reps for the gymnastics piece appropriate for your capacity.

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A. Oly

Clean and jerk complex (clean hi pull, hi hang clean, jerk, low hang clean, jerk) 5x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

30 min E10MOM (3 rounds)
2k row

D. Interval

25 min E5MOM (5 rounds)
20/16 cal row
10 power clean (135/95)
20/16 cal row
10 push press (135/95)

E. Gymnastics

12 EMOM, alternating
6-10 strict HSPU
4-6 bar muscle up
14-20 pistols

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