Functional Fitness

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We’ve got some good pieces to choose between today. The first metcon is an ascending ladder. The first rounds shouldn’t be too bad. The workout doesn’t really “start” until you hit the round of 8 or so. The second metcon is a nice chipper. Figure out a cycling strategy that allows you to keep moving without stopping on the DB movements.

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

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A. Oly

9 min E90s (6 rounds)
2 snatches
work up to heavy double

B. Accessory

BB front rack rear lunge 3x8 ea leg
BB Z-press 3x8
I/Y/T 3x10

C. Metcon

12 AMRAP (5-6 rds)
2-4-6...
power snatch (115/75)
burpee box jump over (24/20)
50 DU between rounds

D. Metcon

For time (~10 min)
50/40 cal row
80 DB Snatch (50/35)
50/40 cal row
80 DB hang clean and jerk (50/35)

E. Conditioning

5 rounds, rest 2:00
1k row
100 DU

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