Functional Fitness

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Again, lots of work pieces today. For the shuttle run, measure out a 50m length and do 3 down backs for a total of 300m, focus on accelerating through the turns.

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

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A. Hypertrophy

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

32 E2MOM (alternating)
A: 1 round Cindy
4 D-ball over shoulder (100/75)

B: 50 DU
8 deadlift (225/175)

E. Gymnastics

8 AMRAP
2-4-6... climb the ladder
HSPU
Front squat (135/95)

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