Functional Fitness

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The oly piece is a good piece of to develop your overhead position. Work up in weight but keep your form tight. Use the same set of dumbbells for the work capacity piece. 50/35’s a good weight, but if you’re feeling up to the challenge, 70/50 is for the studs.

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

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A. Oly

12 min every 90sec (8 rounds)
1 Snatch + 3 OHS (ascending weight, start ~70%)

B. Accessory

B1. Snatch balance 4x5
B1. Bottom up KB press 4x10 (ea arm)
B2. Single leg RDL 4x10
B2. Weighted wall sit 4x30sec

C. Conditioning

Run 10x400m, rest walk 1:00

D. Work Capacity

30 AMRAP (for quality)

200' DB weighted walking lunge
10 DB manmakers
10 DB box step overs (24/20)
10 strict pull-ups

E. Gymnastics

8 AMRAP

8 L-sit pull-ups
12 KB turkish get ups (total)
18 pistols (total)

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