Functional Fitness

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You might want to sprint the metcon piece today, but be careful, 15 rounds will add up quickly. For the gymnastics piece, it’s all about accumulating volume/endurance in your pulling. Rest as needed.

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB Pendlay row 3x8
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

Run 4x800, rest 2:00

D. Metcon

15 RFT
12/8 cal AAB
2 sandbag over shoulder (150/100)

E. Gymnastics

6 rounds for quality, goal is unbroken. Rest as needed
5 T2B
5 pull up
5 C2BPU
5 bar MU

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