Functional Fitness

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The weekend’s here. Today’s metcon is a long grinder of 3 AMRAPs similar to last week. Like last week, we don’t want a full effort on each AMRAP, we want a sustainable pace for all 6 of the AMRAPs. Compare your reps from the first round to the second round and see if you’re staying consistent.

A/B/C mandatory. D optional.

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A. Strength

Pause push press 5x3

Work up to heavy set of 3 (2 sec pause in dip)

B. Accessory

Bottom up KB Press 3x15

Sorenson hold 3x30s

Weighted box step ups 3x15 ea leg

C. Metcon

2 rounds, rest 5:00

5 AMRAP
9 HSPU
9 deadlift (225/155)

Rest 2 min

5 AMRAP
12 T2B
12 squat clean (135/95)

Rest 2 min

5 AMRAP
15 pull-up
15 alternating DB snatch (50/35)

D. Gymnastics

15 minutes of HSW practice
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