Functional Fitness

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For the interval piece today, you’ll be doing 3 min AMRAPs until failure. Go up each round by 2/1/1/1 until unable to complete. You realistically should be able to get 4-5 rounds.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang clean + jerk (hi hang, knees, low hang + jerk) 5x1

B. Accessory

Push press 5x3
I/Y/T 3x10
Pendlay row 3x8

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

3 AMRAP, rest 1:00
Increase reps by 2/1/1/1 each round until failure
15/12 cal row
15 box jump over (24/20)
12 hang power snatch (95/65)
9 burpee

E. Gymnastics

5 rounds for quality (rest as needed)
8 strict C2BPU
20 parallete L-sit flutter kick (total)
20 pistols

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