Functional Fitness

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The usual work pieces for today’s conditioning. The metcon is a longer couplet. Play around with pacing and cycling speed on your thrusters.

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

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A. Oly

3 position hang clean + jerk (hi hang, knees, low hang + jerk) 5x1

B. Accessory

Push press 5x3
I/Y/T 3x10
Pendlay row 3x8

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

10 RFT
16/12 cal AAB
8 thruster (95/65)

E. Gymnastics

5 rounds for quality (rest as needed)
8 strict C2BPU
8 strict T2B
20 pistols

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