Functional Fitness

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Hump Day. Enjoy the active recovery day tomorrow. For the metcon today, find a good pace for both the pushups and power snatches. The snatches should be light enough that you can cycle through them pretty quickly (wouldn’t advise touch and go, but sets of 3-4 touch and go or quick singles can be a solid strategy). Pace the conditioning piece at about your 2k pace. For the gymnastics piece, scale the reps/load so that you can finish the HSPU’s in about 5-ish sets. Feel free to kip, go strict, go deficit, or some combination.

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

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A. Strength

Work up to 1RM DL

B. Accessory

Weighted pullup 3x8
Paralette L-sit flutter kick 3x20
Bottom up KB Press 3x12

C. Accessory

12 AMRAP
50 DU
25 hand release push-up
10 power snatch (95/65)

D. Conditioning

Row/ski 8x500m, rest 1:00

E. Gymnastics

For time

50 HSPU
Every break, 10 DL (135/95)

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