Functional Fitness

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For the oly piece, work up to a heavy double of the complex.

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

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A. Oly

A1. Clean complex (PC, FS, Hang Cl, FS, Clean) 5x2
A1. Single arm DB push press 5x8 (ea arm)

B. Accessory

B1. BB Good morning 3x10
B1. Banded Paloff Press 3x20
B2. Banded pull aparts 3x20
B2. I/Y/T 3x10

C. Conditioning

AAB for max cals
5x5min, rest 2:00

D. Work Capacity

10 RFT

8 sandbag squat clean (100/75)
12 burpee over sandbag
24 sandbag backrack lunge (total)

E. Gymnastics

For time
50 deficit HSPU (4/2")
Every break, 8 T2B

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