Functional Fitness

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Pace the conditioning piece at your 2 mile goal pace. The work capacity piece is all about the heavy dumbbell. For the gymnastics piece, try and do each round unbroken. Rest as needed between sets.

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

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A. Hypertrophy

A1. Trap bar deadlift 5x12
A1. Weighted pistol 5x10 (ea leg)

B. Accessory

B1. Strict chin up 4x8
B1. Banded good morning 4x20
B1. Push up plank on rings 4x30s

C. Conditioning

Run 4x1 mile, rest walk 3:00 between

D. Work Capacity

20 AMRAP

16 DB Snatch (70/50)
40 DU
16 DB hang clean and jerk (70/50)
200m run

E. Gymnastics

5 rounds, rest as needed between
5 C2BPU
5 T2B
5 bar MU

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