9/24/2019

Functional Fitness

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We’ve got 2 previous open workouts for training today. One that is a shorter sprint with fast cycling or a long amrap. Between both pieces, your transitions will be key, so make sure you are being smart with your set up and being quick transitioning between exercises.

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

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A. Oly

10 EMOM 2 power snatches @ 60-70%

B. Accessory

I/Y/T 3x15

Pull-up 3x10

Banded Paloff Press 3x20

C. Metcon

Open 13.2

10 AMRAP

5 shoulder to overhead (115/75)
10 deadlift (115/75)
15 box jump (24/20)

D. Metcon

Open 18.1

20 AMRAP

8 T2B
10 Dumbbell Hang Clean-and-Jerks (50/35 lb)
14/12 calorie Row

E. Work Capacity

Row 3x2k, rest 2:00

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