Functional Fitness

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For the conditioning piece, consider that you’ll be running intervals for 28 minutes, so make sure you’re figuring out proper pacings for each time period. FOr the metcon, you should be able to cycle through the movements relatively easily, but you have to keep moving. You should be able to do each movement unbroken. For the gymnastics piece, rest as needed between sets.

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

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A. Oly

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

B. Accessory

Strict C2BPU 3x8
Band pull apart 3x20
Strict T2B 3x10

C. Conditioning

Run for max distance
7-6-5-4-3-2-1 minutes
Recovery jog 1:00 between

D. Metcon

20 AMRAP
8 wall walks
16 DB hang clean and jerk (alternate at 8, 50/35)
24 box jump over (24/20)
48 double under

E. Gymnastics

6 rounds for quality
AMRAP unbroken deficit HSPU (4/2")
1:00 plank hold with feet in rings

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