Functional Fitness

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Pace the conditioning piece at about 80%. You should have about a minute of rest between exercises. Try and go unbroken on the interval piece. Have fun

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 1x2@90%

B. Accessory

BB front rack rear lunge 3x10 ea leg
Single arm DB/KB row 3x12
I/Y/T 3x10

C. Conditioning

36 min E3MOM (12 rounds, alternating)
400m run
500m row
20 burpee box jump over (24/20)

D. Interval

18 min E3MOM (6 rounds)
20/18 cal AAB
10 hang squat clean (135/95)

E. Gymnastics

8 AMRAP
2-4-6-8... HSPU
1-2-3... sandbag over shoulder (150/100)

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