Functional Fitness

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Two metcons to choose from today. The first one will depend on your strategy and how you break up the movements. You could potentially do them unbroken and rest on the row, but a more realistic strategy is to do 2-3 sets with a short rest. The second metcon is all about transitions and minimizing wasted time.

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

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A. Oly

Snatch 6x3 @ 70-80%

B. Accessory

KB turkish get up 3x8 ea arm
Strict C2BPU 3x10
I/Y/T 3x10

C. Metcon

15 AMRAP (2 rounds)
45 cal row
45 thruster (75/45)
45 pull-up

D. Metcon

8 AMRAP (8-10 rounds)
2 bar MU
4 deadlift (225/155)
6 HSPU

E. Conditioning

Run 8x400m, rest walk 1:00

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