Functional Fitness

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For the strength portion, work up to a heavy-ish set of push presses. They should be touch and go, so don’t focus too much on the weight and more so quality movements.

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

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A. Strength

8 min EMOM
3 push press

B. Accessory

DB alternating Arnold Z-press 3x10
Weighted pistol 3x10 ea leg
I/Y/T 3x10

C. Metcon

15 AMRAP
25 alternating DB snatch (50/35)
20 cal row
15 ring dip

D. Interval

20 min E4MOM (5 rounds)
12 deadlift (155/105)
12 hang power clean (155/105)
12 shoulder to overhead (155/105)
12 bar facing burpees

E. Conditioning

36 min E3MOM (12 rounds) alternating
500m row
30/24 cal AAB

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