Functional Fitness

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For the oly piece today, use your warm up to gauge about how heavy you should go on your complexes. Use the same weight across the board. For the metcon, there are a couple strategies you could approach the workout. You could potentially touch and go the power cleans/front squats and use the runs to recover, or you could stay with quick singles and keep your pace high. The second metcon might be something that we see in the Open.

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)
1 snatch complex
snatch pull + hi hang snatch + OHS + snatch pull + low hang snatch + OHS + snatch

B. Accessory

BB RDL 3x10
DB bulgarian split squat 3x10 ea leg
I/Y/T 3x10

C. Metcon

5 RFT
200m run
12 power clean (155/105)
9 front squat (155/105)

D. Metcon

For time
50-40-30-20-10 DB Snatch (50/35)
10-20-30-40-50 DB goblet squat (50/35)

E. Conditioning

Row 5x1k, rest 2:00

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