9/17/2019

Functional Fitness

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We’ve got two metcons to choose from today. A sprint-y barbell cycling metcon or a long gymnastics grinder metcon. Both test different capacities and capabilities, so choose what you need to work on. On the snatch work, drop and reset each rep and work up to a heavy double. Don’t take more than 6 work sets.

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

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A. Oly

Snatch - work up to heavy double

Drop and reset each rep (max 6 sets)

B. Accessory

I/Y/T 3x10

Tempo pushups 3x8 (3333 - 1" off ground in bottom)

Banded Pallof press 3x20

C. Metcon

For time (8 min cap):

10 power clean (155/105)
100 DU
10 hang squat clean (155/105)
100 DU
10 thruster (155/105)
100 DU
10 power jerk (155/105)

D. Metcon

"Mary"

20 AMRAP

5 HSPU
10 pistols
15 pull-ups

E. Work Capacity

Row 6x50 cal, rest 1:30
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