Functional Fitness

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There’s a good amount of barbell work for today’s training between the oly, metcon, and interval work. The conditioning work isn’t too heavy, but keep in mind the total volume that you’re going to be dealing with today for training. Get after it.

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) work up to heavy complex
Hang clean + Front squat + jerk + Clean + Jerk

B. Accessory

Snatch grip RDL 3x12
Weighted pistol 3x8
Banded facepull 3x20

C. Metcon

12 AMRAP
2-4-6... devil press (50/35)
1-2-3... wall walk

D. Metcon

12 AMRAP
1 squat snatch (155/105)
3 squat clean and jerk (155/105)
30 DU

E. Interval

24 min EMOM
1 round DT (12 DL, 9 hang power clean, 6 shoulder to overhead 155/105)
8 burpee pullups
18/15 cal row
Rest

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