Functional Fitness

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The work capacity piece is all about the DB work. You’ll switch between heavy DB movements.

A/B mandaotry. Pick 1 out of C/D.

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A. Oly

3 position hang snatch (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 3x10 ea
B1. Reverse hyper 3x12
B2. BB backrack reverse lunge 3x10
B2. Banded hip bridge (2 sec pause at top) 3x20

C. Conditioning

Row/ski 5x1k, rest 2:00

D. Work Capacity

30 AMRAP
5 wall walk
20 DB snatch (70/50)
15 T2B
20 DB goblet squat (70/50)
25 cal AAB
20 single DB weighted box step over (70/50 over 24/20)

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