Functional Fitness

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A couple good metcons to choose between today. The first metcon is all about pacing. None of the movements should be very taxing. The second metcon will be a great test of your ability to handle progressively heavier lifts. Go from ground to overhead as you see fit, just get it overhead.

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

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A. Oly

12 E2MOM (6 rounds)
2 snatch

B. Accessory

BB pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Banded facepull 3x20

C. Metcon

5 RFT
15/12 cal row
12 power snatch (115/75)
9 box jump over (24/20)

D. Metcon

20 AMRAP
500m row
30 pistols (total)
15 T2B
15/12/9/6/3 ground to overhead*
*135/95, 185/125, 225/175, 275/205, 315/245

E. Conditioning

Run 8x400m, rest walk 2:00

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