Functional Fitness

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Both metcons are brute work pieces. Take the opportunity to fine tune your mechanics so that you stay efficient under fatigue.

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

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A. Oly

12 min E2MOM (6 rounds) work up to heavy complex
Hang clean + Front squat + jerk + Clean + Jerk

B. Accessory

Snatch grip RDL 3x12
Weighted pistol 3x8
Banded facepull 3x20

C. Metcon

12 AMRAP
2-4-6... devil press (50/35)
1-2-3... wall walk

D. Metcon

20.2
20 AMRAP
4 DB thruster (50/35's)
6 T2B
24 DU

E. Interval

20 min EMOM (5 rounds)
1 round DT (12 DL, 9 hang power clean, 6 shoulder to overhead 155/105)
20 wallball (20/14)
18/15 cal row
Rest

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