Functional Fitness

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For today’s oly piece, you’ll be doing a snatch complex consisting of a snatch hi pull, hi hang pause snatch (2 sec pause in hole), tempo snatch (2 second pull to hi hang position). Again, we’re working on technique and good positions. Keep the weight manageable. For the gymnastics piece, pick a rep goal for each minute that is challenging.

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

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A. Oly

Snatch complex 5x2

B. Accessory

Snatch grip sotts press 3x8
Strict T2B 3x10
Banded face pull 3x20

C. Conditioning

Run 5x800m, rest 2:00 while wearing vest (20/14)

D. Interval

16 min E4MOM (4 rounds)
20/16 cal row
15 shoulder to overhead (95/65)
10 squat clean (95/65)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
4-8 strict HSPU
15-20 GHDSU

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