Functional Fitness

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Happy Friday. The metcon piece is a little different from our normal metcon programming. You need to move on the burpee box jump overs, but you can’t go too fast and miss snatches. Pick a challenging weight that is roughly 80% of your 1RM. Focus on managing your breathing and fatigue so you don’t miss.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

C+J 3+1@60%, 2x(3+1)@70%, 2x(3+1)@80%, 2x(3+1)@85%

B. Accessory

BB z-press 3x8

GHD Back extension 3x12

Single arm KB overhead squat 3x10 ea arm

C. Metcon

10 RFT

10 burpee box jump over (24/20)
1 squat snatch @ 80%Add 10 BBJO for every snatch miss

D. Conditioning

Run 3 sets of (800m, 400m, 200m)

Rest 1:00 between distances, 4:00 between sets

Pace at 2 mile pace

E. Gymnastics

For time:

50 parallete HSPU

Every break, 20/15 cal AAB
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