2/5/2021

Functional Fitness

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For the oly piece, start out at about 70% and work up to a heavy double. For the metcon today, all movements will be done with a single dumbbell (aside from the rowing). Keep your cycling pace quick for the metcon. For the interval piece, you’ll be doing 2 shorts sets into an AMRAP of heavy ground to overhead. You can do clean and jerks or snatches, or some combination to get the bar overhead. For the gymnastics piece, keep your pacing consistent.

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)
2 clean and jerk
Work up to heavy double

B. Accessory

Bottom up KB press 3x12 ea arm
Single arm bent over row 3x10 ea arm
Strict T2B 3x10

C. Metcon

15 AMRAP
250m row
20 single arm DB clean and jerk (50/35)
15 lateral burpee over DB
10 weighted box step overs (single 50/35 over 24/20" box)

D. Interval

4x3 AMRAP, rest 2:00
2 rounds
15 KB swing (70/53)
9 T2B
AMRAP ground to overhead (225/175)

E. Gymnastics

8 AMRAP
3-6-9... C2BPU
3-6-9... ring dip

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