Functional Fitness

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Happy Friday. To clarify, for the oly work today, for the annotation 3+1, you’ll be doing 3 cleans, and 1 jerk. For the conditioning piece, pick a pace before you start and hold yourself to those pacings. The metcon’s barbell should be light/heavy enough that you can do quick singles on the power cleans, and the first couple sets of front squats should be unbroken. The gymnastics piece should be done unbroken.

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

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

Weighted chin up 3x8
BB front rack rear lunge 3x12 (ea leg)
DB Z-press 3x8

C. Conditioning

Ski/row 3 sets
5 min slow (10k pace)
3 min fast (2k pace)
1 min sprint (500m pace)
3 min recovery (light pull)

D. Metcon

4 RFT
400m run
12 burpee box jump over (24/20)
8 power clean (185/125)
12 front squat (185/125)

E. Gymnastics

12 AMRAP
6 bar MU
18 KB Swing (70/53)
30 wall ball (20/14)

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