Functional Fitness

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Lots of good pieces to choose from today - a sprint metcon or a long chipper. Don’t forget to do your interval work as well. Monostructural conditioning is the foundation upon which everything else is built upon.

A/B/E mandatory. Choose C or D based on weaknesses and time.

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A. Oly

Snatch 7x2@ 85-90%

B. Metcon (17.5)

10 RFT

9 thruster (95/65), 35 DU

C. Metcon

17 AMRAP

50 cal row
50 WB (20/14)
50 shoulder to overhead (115/85)
50 Box jumps (24/20)

D. Work Capacity

Row/ski 5x4min, rest 2:00

E. Accessory

Bottom up KB press 3x10

Pistols 3x10

Banded pallof press 3x15 ea side

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