1/17/2023

Functional Fitness

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The interval piece will be a big test of your grip. You can approach this workout in 1 of 2 ways - hitting big sets of MU’s and trying to hold on as long as possible, or being conservative/repeatable in your efforts. Either way, you’ll be able to learn something from the workout.

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

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A. Oly

8 min EMOM 1 snatch, work up to heavy single

B. Accessory

BB Pendlay row 3x8
Weighted box step up 3x10 ea leg
Bottom up KB press 3x12

C. Metcon

3 RFT
500m row
30 wallball (20/14)
60 double under

D. Metcon

9 AMRAP
10-20-30... alternating DB Snatch (50/35)
10 lateral burpee over DB

E. Interval

2:00 on / 2:00 off for 25 bar MU
10 DB box step over (50/35's)
4 devil press (50/35's)
AMRAP bar MU

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