5/27/2022

Functional Fitness

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For the work capacity piece, you’ll be doing 3 reps of a bear complex which consists of a power clean, front squat, push press, back squat, push press. You can combine the movements into a squat clean thruster + back squat thruster. Choose a weight that is easy-moderate as it’ll get hard by the end.

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

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A. Oly

Clean complex (3 cleans, 2 front squat, 1 jerk) 6x1

B. Accessory

B1. Weighted pistol 4x8
B1. Single leg RDL 4x10
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

32 min E2MOM, alternating
3 reps bear complex (power clean, front squat, push press, back squat, push press)
20/16 cal AAB

E. Gymnastics

6 rounds, rest as needed
5 muscle ups

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