Functional Fitness

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The conditioning piece has plenty of time, as a result, keep your intensity up, and shoot for ~90% efforts. The work capacity piece is a kettlebell flow. Try and keep movements unbroken. Rest between efforts.

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

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A. Oly

A1. Clean complex (Clean pull, hang clean, FS, Clean) 5x2
A1. BB push press 5x8

B. Accessory

B1. Single leg RDL 3x10
B1. Single arm bottom up KB Press 3x10
B2. Banded Paloff Press 3x20
B2. I/Y/T 3x10

C. Conditioning

30 min E3MOM (10 rounds)
Row 250m

D. Work Capacity

30 min E6MOM (5 rounds)

20 alternating single arm KB Snatch (total)
20 alternating KB front rack weighted rear lunge (total)
20 KB halo (total)
20 KB windmill (total)
Rest remainder

E. Gymnastics

10 rounds, not for time
1 L-sit rope climb
10 GHDSU

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