Functional Fitness

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The weights are going to keep going up and the intensity’s going to increase on our olympic work. For the metcon, hit the pace hard and see how long you can hold it. For the gymnastics piece, the goal is to stay on the bar and do each set unbroken. Scale the reps up/down as needed.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB Pendlay row 3x8
Weighted chin up 3x8
Banded face pull 3x20

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

15 RFT
100m run
2 sandbag over shoulder (150/100)

E. Gymnastics

6 rounds for quality, goal is unbroken. Rest as needed
3-5 T2B
3-5 pull up
3-5 C2BPU
3-5 bar MU

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