Functional Fitness

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For the oly piece, you’ll be doing a tempo clean pull (deadlift) to the high hang position into a clean. For the jerk, you’ll do a 2 second pause in the dip drive position. Again, the goal for this piece is to train good positioning, so keep the weight challenging but not excessive to compromise your form.

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

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A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

Bottom up KB press 3x10 ea arm
Weighted wall sit 3x30 seconds
Banded facepull 3x20

C. Conditioning

20 E2MOM (10 rounds)
20/15 cal AAB

D. Interval

15 AMRAP, rest 1:00 between rounds
8 sandbag over shoulder (150/100)
12 pull up
24 pistols (total)

E. Gymnastics

12 EMOM, alternating
3 ring MU
5 wall walks
15 GHDSU

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