6/19/2020

Functional Fitness

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Happy Friday. You’re doing full squat and split jerks for the oly piece. Make sure you’re resetting between reps and make sure you’re staying tight with your technique. You’ll be doing ascending weights on the power snatches for the metcon. The weights should be that you can do the first set unbroken, and singles by the end. For the gymnastics piece, if you don’t have handstand walks, practice them.

A/B mandatory. Pick 1 out of C/D based on perceived weakness.

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A. Oly

Clean and jerk 5x3

B. Accessory

DB Arnold Z-press 3x10
Pendlay row 3x8
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Light pedal 1:00 between

D. Metcon

4 RFT
10 ascending power snatch (95/65-115/75-135/95-155/105)
10 C2BPU
20 alternating pistols

E. Gymnastics

Handstand walk 5x50'
Rest as needed

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