Functional Fitness

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For the oly piece, hit each complex unbroken and only rest a couple seconds between complexes. The conditioning/interval piece are relatively straightforward. The gymnastics piece is essentially a grip piece. The DB clean and jerk’s shouldn’t fatigue your body too much, so keep the transitions quick and get after it.

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

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A. Oly

3 position hang Snatch (hi hang, knees, low hang) 5x2

B. Accessory

Weighted chin up 3x8
I/Y/T 3x10
Reverse hyper 3x12

C. Conditioning

30 AMRAP
800m run
1k row

D. Interval

4 rounds, rest 2:00 between
60 DU
20 thrusters (95/65)
60 DU
20 bar facing burpees

E. Gymnastics

8 AMRAP
1-2-3... bar MU
4-8-12... DB hang clean and jerk (50/35, total)

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