Functional Fitness

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Both the metcon and interval are great pieces to choose between. The metcon will tax your core while the interval piece will test your legs. Be careful on the box jump overs as your first rep might be a little off.

A/B mandatory. Pick 1 out of C/D.

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A. Strength

3 position hang clean (hi/knee/low) 5x1

B. Accessory

Strict pullup 3x10
DB rev fly 3x12
KB bottom up press 3x10

C. Metcon

12 AMRAP
4 wall walk
8 deadlift (225/175)
12 T2B

D. Interval

5 rounds, rest 1:30
21/18 cal AB
15 KB goblet squat (70/53)
9 box jump over (30/24)

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