9/3/2019

Functional Fitness

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We’ve got a couple choices on the program today - a “short” barbell cycling metcon or a long ascending barbell metcon. Make sure you’re concentrating on weaknesses and work on improving. Get after it.

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

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A. Oly

Snatch EMOM: start at 60% and add 10/5 per min

B. Accessory

Bottom up KB press 3x10

Pendlay Row 3x8

Ring dip 3x10

C. Metcon

9 min AMRAP

Climb the ladder (2-4-6...)

Hang power clean (95/65)
Thruster (95/65)

30 DU between rounds

(2 HPC, 2 thruster, 30 DU, etc.)

D. Metcon

20 AMRAP

25 bar facing burpees
50 DU
10 power clean and jerk

Ascending weights - (135/95, 155/105, 175/115... ascend 20/10 per round)

E. Work Capacity

Row 8x500m, rest 1:00

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