Functional Fitness

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The work capacity piece is meant to be a slow chipper. Alternate sides for the get ups and cleans. Use the AAB as a “rest” between sets, so keep the intensity at about 60-70%.

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

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A. Oly

A1. Power clean 5x5 (reset each rep)
A1. BB backrack lunge 5x8 ea leg

B. Accessory

B1. Sumo Deadlift 4x8
B1. BB push press 4x8
B1. Banded face pull 4x20

C. Conditioning

Row/ski
6x1k, rest 1:30

D. Work Capacity

30 min E5MOM (6 rounds)
10 Sandbag Turkish get up (100/60)
15 Sandbag squats (100/60)
20 Sandbag over shoulder (100/60)
AAB remainder

E. Gymnastics

10 AMRAP
10 L-sit pull up
20 GHDSU
30 pistols (total)

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