6/12/2020

Functional Fitness

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Happy Friday crew. On the Oly piece, make sure you’re re-setting each rep. The metcon should be done unbroken. The thrusters are light enough that you should be able to complete it almost unbroken. Enjoy the weekend.

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

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A. Oly

Power clean and power jerk 6x3

B. Accessory

Bottom up KB Press 3x10 (ea arm)
Pendlay row 3x8
Pistol 3x10 (ea leg)

C. Conditioning

Run
400m-800m-1600m-1600m-800m-400m
Rest 2:00 between distances

D. Metcon

For time:
2k row
50 hand release pushups
30 thruster (65/45)

Covid Alternative:
1 mile run
50 hand release pushups
30 alternating single arm DB thrusters (50/35)

E. Gymnastics

For time (8 min cap)
50 strict HSPU
Every break, 32 DU, 8 T2B

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