7/24/2020

Functional Fitness

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For the oly piece, you’re doing 3 cleans and 1 jerk per set. The conditioning piece gives you some freedom to play with some pacing. Set a plan and hold yourself to that plan. The metcon’s a long chipper, so keep moving. Rest as needed, but keep them minimal. For the gymnastics piece, practice your handstand walks. If you don’t have them yet, take the time to work on strength/technique.

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

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A. Oly

C+J 3+1@60%, 3x(3+1)@70%, 2x(3+1)@80%, 1x(3+1)@85%

B. Accessory

BB Z-press 3x8
Weighted pull up 3x8
Banded Paloff press 3x20 (ea side)

C. Conditioning

Row/ski for max distance
1-2-3-4-5-4-3-2-1 min
Light pull 1:00 between

D. Metcon

For time
120 wall ball (20/14)
100 pushups
80 alternating DB Snatch (50/35)
40 pullups
20 squat clean thruster (135/95)

E. Gymnastics

8 rounds for quality
50' Handstand walk (rest as needed)

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