7/29/2022

Functional Fitness

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THe interval piece will test your shoulders and grip. You’ll have a 1 minute rest between rounds which won’t be a huge rest period, so make sure you’re not blowing up in the first few rounds. For the gymnastics piece, try and stay on the bar unbroken for all the movements.

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

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A. Oly

Clean complex (Clean pull, hi hang clean with 2 second pause in hole, jerk, tempo clean (2 second pull to hi hang), jerk) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea arm)
I/Y/T 3x10
Pistol 3x10 (ea leg)

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

6 rounds, rest 1:00
8 devils press (50/35's)
16 DB box step over (50/35's over 24/20)
24 DB hang clean and jerk (50/35, 12 ea side)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

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