Functional Fitness

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The work capacity piece is meant to be done as a continuous work out. It’s not for time but rather for completion. You should keep moving throughout the piece. For the metcon piece, you can go straight from the power snatch overhead position into back squats.

A/B mandatory. Pick 1 out of C/D/E.

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A. Oly

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

B. Accessory

Banded BB Pendlay row 3x8
KB tempo goblet squat (4241) 3x8
Banded face pull 3x20

C. Work Capacity

5 rounds
10-15-25-50 KB swing (53/35)
1-2-3-4-5 strict C2BPU

D. Metcon

4 RFT
15 burpee box jump over (30/24)
15 power snatch (115/75)
15 back squats from ground (115/75)

E. Gymnastics

6x50' handstand walk, rest as needed

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