2/10/2021

Functional Fitness

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Hump day. For the strength piece, work up to a heavy triple on thrusters. The metcon piece is a leg smoker. Going unbroken is a strategy, but it’ll be tough to hold on for all 3 rounds. The interval piece is essentially a grip workout. Have a good strategy going into the piece and break early, but stay consistent.

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

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A. Strength

12 min E90seconds (8 rounds)
3 thrusters
work up to heavy triple

B. Accessory

BB pendlay row 3x8
Weighted chin up 3x8
I/Y/T 3x10

C. Metcon

3 RFT (~10 min)
15 box jump over (24/20)
15 double DB front squat (50/35's)
30 wall ball (20/14)

D. Interval

4 rounds, rest 2:00 between (~2-3 min per round)
21 hang power clean (115/75)
15 pull up
9 T2B

E. Conditioning

AAB 6x30/24 cal, rest 2:00

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