Functional Fitness

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In addition to the classic strength movements, we’ll be hitting positional pieces for the oly lifts. These pieces are meant to work on positional strength in certain parts of the lift that’ll comes together when we transition into the strength cycle.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

3 position pause hang Snatch (2 second pause at hi hang, knees, low hang) 6x1

B. Accessory

Weighted chin up 3x8
I/Y/T 3x10
Reverse hyper 3x12

C. Conditioning

AAB for max cals 5x5min, rest 2:00

D. Interval

4x4 min AMRAP, rest 2:00 between
20/16 cal row
20 thrusters (95/65)
20 bar facing burpees
AMRAP bar MU

E. Gymnastics

12 AMRAP
Run 200m
15 C2BPU
Rest 30 seconds

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