8/18/2020

Functional Fitness

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The metcon today’s a pretty long chipper. All the movements/reps should be manageable and you should be able to do the majority of them unbroken, so focus on keeping transitions low. For the gymnastics piece, you’ll be doing an ascending ladder of unbroken strict/kipping HSPU. This is a great way to build capacity and endurance in your strict HSPU’s.

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

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A. Oly

Snatch 1x3@60%, 2x3@70%, 2x3 @ 80%, 2x3@85%

B. Accessory

Snatch grip pendlay row 3x8
Bottom up KB press 3x12 (ea arm)
Weighted ring dip 3x12

C. Conditioning

30 min EMOM for max reps (10 rds, alternating)
Cal AAB
Burpee to 6" target
Rest

D. Metcon

For time:
3 rounds
3 bar MU
6 thruster (135/95)
9 DB hang clean and jerk (50/35)
2 rounds
9 pull up
12 thruster (115/75)
15 alternating DB snatch (50/35)
1 rounds
15 C2BPU
18 thruster (95/65)
21 single arm DB devils press (50/35)

E. Gymnastics

6 rounds unbroken, rest as needed
1-2-3...
strict HSPU
kipping HSPU

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