Functional Fitness

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Put in the work on your snatches. The volume is going to stay relatively high and we’ll slowly turn down the volume and increase the load. Shoot for repeatable intervals for the runs on the conditioning piece. The interval piece should be mostly unbroken movements. Focus on your ability to maintain a consistent cycling speed. Hold on as long as you can on the gymnastics piece.

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

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A. Oly

Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

Snatch grip Sotts press 3x10
Pendlay row 3x10
I/Y/T 3x10

C. Conditioning

Run 5x800m, rest 2:00

D. Interval

25 min E5MOM (5 rounds)
250/200m row
10 HSPU
15 deadlift (225/155)
20 KB Swing (70/53)

E. Gymnastics

10 AMRAP
3-6-9... C2BPU
40 double under

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