1/19/2021

Functional Fitness

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THe first metcon is a nice chipper. You’ll probably should have a game plan going into this workout and have some predetermined breaks/reps. For the second metcon, practice cycling your power snatches and “recovering” on the pistols. This should be a relatively fast workout.

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

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A. Oly

9 min E90S (6 rounds)
3 position hang snatch (hi, knees, low)
Work up to heavy set

B. Accessory

BB pendlay row 3x10
Weighted pull up 3x8
Banded face pull 3x20

C. Metcon

For time
2k row
100 thruster (75/55)
50 pull up

D. Metcon

5 RFT
10 power snatch (115/75)
20 pistols

E. Conditioning

5 rounds, rest 2:00
Run 400m
30 KB goblet squats (53/35)

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