Functional Fitness

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For the thrusters, start at a light weight (~75/55) and work up to a heavy triple. A heavy triple will be around 60-70% of your 1RM clean and jerk.

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

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A. Strength

10 min EMOM
3 thrusters - work up to heavy triple from the ground

B. Accessory

BB RDL + Shrug 3x10
Single arm bent over row 3x12
Kneeling banded Paloff press 3x20

C. Metcon

For time:
50 OHS (75/55)
100 DU
50 hang power Snatch (75/55)
100 DU
50 squat snatch (75/55)

D. Interval

5 rounds, rest 2:00 between
20 box jump over
15 squat clean (115/75)
10 ring dips

E. Conditioning

Row 10x500m, rest 1:00

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