Functional Fitness

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The metcon today is a moderately long chipper. The barbell movements should be able to be accomplished pretty much unbroken. Keep a steady pace on the box work but the barbell should be the easier part of the workout. The gymnastics piece should be done unbroken for each set. Use the opportunity to fine tune your mechanics so that you’re able to stay consistent even when you get fatigued.

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

DB Bulgarian split squat 3x12 (ea leg)
Bottom up KB press 3x12 (ea arm)
Weighted pull up 3x8

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Metcon

For time
50/40 cal AAB
3 rounds
15 box jump over (24/20)
15 push press (95/65)
40/32 cal AAB
3 rounds
10 burpee box jump over (24/20)
10 push press (115/75)
30/24 cal AAB
3 rounds
5 DB box step over (50/35's over 24/20)
5 push press (135/95)

E. Gymnastics

8 rounds, :30s rest in between
8 T2B
12 HSPU
30 DU

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