4/21/2020

Functional Fitness

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For the metcon today, the DB snatch + push press movement is a single arm DB snatch. When you’re at the top, drop to your shoulder and do a push press - that is one rep. Then switch hands and repeat. Pretty straightforward. For the tempo run, run at a moderately hard pace, hard enough that it prevents you from speaking in sentences and in 2-3 words at a time.

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A. Strength

A1. Kneeling single arm press 4x12 (ea)
A1. Weighted front raise 4x25
A2. Weighted upright row 4x20
A2. Band pull aparts 4x20

B. Metcon

4 RFT
20 DB Snatch + push press
20 sit ups
200m run

C. Conditioning

4 mile tempo run

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