Functional Fitness

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For the strength piece, hit 3 thrusters from the ground EMOM. Start relatively light and slowly work up to a heavy triple. The metcon/interval piece today should feel similar in terms of the structure and movements. Push the pace on the interval piece and maximize the rest between rounds.

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

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A. Strength

10 min EMOM
3 thrusters - work up to heavy triple from the ground

B. Accessory

Weighted pullup 3x8
BB good morning 3x12
Kneeling banded pallof press 3x20 ea side

C. Metcon

12 AMRAP
8 deadlift (225/155)
16 DB goblet squat (50/35)
24 alternating DB Snatch (50/35)

D. Interval

20 min E5MOM (4 rounds)
Run 400m
25 DB hang clean and jerk (50/35)
25 hand release pushups

E. Conditioning

Row 4x1k, rest 2:00

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