Functional Fitness

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For the strength piece today, hit 3 thrusters as an EMOM. Work up to a heavy triple from the ground. The metcon today is a nice quick turnover piece. As a result, be aware of your pacing. The interval piece is a play on the classic DT. See how long you can hold onto the bar.

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

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A. Strength

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

B. Accessory

DB alternating Arnold Z-press 3x10
Weighted pistol 3x10 ea leg
I/Y/T 3x10

C. Metcon

4 RFT
25 alternating DB snatch (50/35)
20/16 cal row
15 ring dip

D. Interval

20 min E4MOM (5 rounds)
12 deadlift (155/105)
12 hang power clean (155/105)
12 shoulder to overhead (155/105)
12 bar facing burpees

E. Conditioning

Bike for max distance (AAB or bike erg)
5x4 min, recovery bike 1:00 between

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