Functional Fitness

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All of our strength work this prep cycle will be done on a timer in EMOM style. This is to get used to moving heavier weights under fatigue, which usually pops up in some regard every open. Focus on your technique while fatigued.

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

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A. Oly

12 min E2MOM (6 rounds)
Snatch + 2 OHS + hang snatch - work up to heavy complex

B. Accessory

Pendlay row 3x8
Bulgarian split squat 3x8
I/Y/T 3x10

C. Metcon

6 RFT
12 thruster (95/65)
12 bar facing burpees
12 pullup

D. Metcon

20.2
20 AMRAP
AMRAP in 20 minutes
4 DB Thrusters (50/35)
6 T2B
24 double unders

E. Interval

15 min E3MOM (5 rounds)
6 bar MU
24 alternating DB Snatch (50/35)

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