2/3/2026

Functional Fitness

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The interval piece will really test your overhead strength/endurance. Have a good pacing strategy going into the piece. Scale the gymnastics HSPU as needed.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Hang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Single arm DB push press 3x8 ea arm
DB row 3x12 ea arm
Banded facepull 3x20

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

For time, 3 min on, 1 min off to accumulate 100 OHS
8 devil press (50/35)
12 DB push press (50/35's)
AMRAP overhead squat (95/65)

E. Gymnastics

50 parallete HSPU (4"/2")
Break/rest as needed

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