Functional Fitness

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A lot of overhead work for today’s training. Work up to a heavy complex for the snatches. Everything else today is pretty straightforward.

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

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A. Oly

12 min E2MOM (6 rounds)
Snatch + OHS + hang snatch + OHS

B. Accessory

Single leg KB RDL 3x12
Weighted pullup 3x8
Banded face pull 3x20

C. Metcon

For time
25 strict HSPU
50 box jump over (24/20)
75 wall ball (20/14)
100' hand stand walk

D. Metcon

15 AMRAP
5 devils press (50/35)
5 DB box step overs (50/35's over 24/20)
5 sandbag over shoulder (150/100)

E. Gymnastics

12 EMOM, alternating
50' HSW
24 pistols
15 GHDSU

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