Functional Fitness

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Happy Friday. On the conditioning piece today, make sure you are staying consistent in your pacing. Pretty much every time we have intervals on the program, time isn’t the goal. Rather, consistency is the goal. Everything else on the program is pretty self explanatory. Get after it and enjoy the weekend.

A/B/C mandatory. D/E optional.

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A. Oly

Clean complex (clean hi pull, hi hang clean, clean from ground) 5x2 @ 70%

B. Accessory

Single arm DB Sotts press 4x10 ea arm

Single arm KB/DB RDL 4x10 ea leg

Weighted chin up 4x8

Toes to ring 4x12

C. Conditioning

Run 2 sets of (1600m, 800m, 400m)
Rest 2 minutes between distances, 5 minutes between sets

Goal is to have identical splits between both sets. Pacing is roughly 1 mile pace +20s throughout

D. Metcon

15 AMRAP

Climb the ladder
3-6-9... power snatch (115/75)
2-4-6... OHS (115/75)
1-2-3... bar MU

First round is 3 PS/2 OHS/1 MU, then 6/4/2, etc

E. Gymnastics

Accumulate 8 minutes of handstand hold against wall

Work/rest as needed
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