Functional Fitness

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Work up to a heavy triple on snatches today. Make sure you’re keeping your technique tight and consistent, don’t let it falter. FOr the interval piece, scale the load as needed so that you can cycle all the movements unbroken while fresh. By the time you get to the 4th round, some breaks are to be expected. Scale the reps on the gymnastics piece so that you can do them all unbroken each minute.

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

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A. Oly

Squat snatch 5x3

B. Accessory

Snatch grip sotts press 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Conditioning

Row/ski 3x2k, light pull 2:00

D. Interval

4x4 AMRAP, rest 2:00
20 power snatch (95/65)
15 T2B
10 HSPU

Covid Alternative:
15 toes to DB
10 devils press (2x50/35's)
10 HSPU

E. Gymnastics

12 EMOM, alternating
3-5 bar MU
4-8 strict HSPU
15-20 GHDSU

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