Functional Fitness

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Pace the conditioning piece at slightly better than your PR 5k pace. The metcon is a grip tester, so be mindful of your grip and not to hit that tipping point. The gymnastics piece will be a great test of your shoulders. Take advantage of the DU’s to “rest” between sets.

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Snatch grip pendlay row 3x10
Bottom up KB Press 3x12 ea arm
I/Y/T 3x10

C. Conditioning

Row 3x2k, recovery row 2:00 between

D. Metcon

12 AMRAP
4 devils press (50/35)
8 T2B
8 DB thrusters (50/35)
4 bar MU

E. Gymnastics

8 AMRAP
2-4-6... strict HSPU
3-6-9... ring dip
30 double unders

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