Functional Fitness

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You have the option of working up to a heavy complex or staying at the same weight across sets. Give 20.1 a repeat shot and see how you do compared to last year. The second metcon is another piece to practice cycling and transitions. For the gymnastics piece, you’ll be doing a death by deficit HSPU. Start with 1, and increase by 1 each EMOM until failure. This is a good way to build volume in a high skill movement.

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)
power clean + front squat + jerk + hang clean + clean + jerk

B. Accessory

Weighted box step up 3x8 ea leg
Banded good morning 3x20
Strict C2BPU 3x8

C. Metcon

20.1
10 RFT
8 ground to overhead (95/65)
10 bar facing burpees

D. Metcon

15 AMRAP
15 thruster (95/65)
30 DU
15 ring dip

E. Gymnastics

Death by deficit HSPU (4/2")
EMOM until failure (1-2-3...)

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