2/24/2021

Functional Fitness

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The metcon will challenge your ability to maintain composure. Frame the workout as the burpee/T2B/power cleans as the “work” portion and the row as the “recovery” portion. That way, you push the pace on the non-rower movements, and use the row as a bit of an active recovery. The interval piece is a pure barbell cycling piece. See how fast/long you can hold onto the bar to cycle. You’ll have plenty of time to work, so quick singles is a valid strategy.

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

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A. Strength

Front squat 4x8 @ 60-70%

B. Accessory

Single leg RDL 3x10 ea leg
Weighted chin up 3x6
Banded paloff press 3x20 ea dir

C. Metcon

For time
3/2.5k row
Every 2:00 including 0:00
5 burpee over rower
5 T2B
5 power clean (135/95)

D. Interval

20 min E4MOM (5 rounds)
6 power snatch (185/125)
12 shoulder to overhead (185/125)
18 power clean (185/125)
Rest remainder

E. Conditioning

AAB 8x15/12 cal
AFAP, rest as needed between attempts

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