Functional Fitness

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For the metcon piece, split up the KB cleans as you see fit, however, the goblet squats must be unbroken. It’ll be a good test of your legs and lungs.

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

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A. Oly

C+J 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

BB RDL + Shrug 3x10
DB box step up 3x8 ea leg
I/Y/T 3x10

C. Conditioning

AAB for max cals
1-2-3-4-4-3-2-1 minutes
Light pedal 1:00 between

D. Metcon

15 AMRAP
200m run
20 single arm KB clean (70/53)
20 unbroken KB goblet squat (70/53)

E. Gymnastics

Every 2 minutes until failure
Row 250m
5-7-9... T2B
10-14-18... pistols

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