Functional Fitness

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We’ve got a ton of volume for today’s training today. The metcon is an alternating barbell cycling/gymnastics piece. Try to hit big sets on the movements and use the double unders as a “recovery”. The interval and conditioning pieces today are just pure work. Get after it.

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

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A. Strength

Front squat 6x3

Work up to heavy set

B. Accessory

Single arm unsupported DB/KB row 3x15

Banded good morning 3x20

Strict T2B 3x10

C. Metcon

For time (15 min cap)

20 power snatch (115/75)
100 DU
20 pull-up
100 DU
20 OHS (115/75)
100 DU
20 C2BPU
100 DU
20 power clean (115/75)
100 DU
20 bar MU
100 DU
20 front squat (115/75)
100 DU

D. Metcon

16 min E4MOM (4 rounds)

20/15 cal row
20 GHDSU
20/15 AAB cal
20 burpees

E. Work Capacity

AAB for max cals

3 sets of:
3 min at moderate pace
1 min at recovery
1 min at hard pace
2 min at recovery

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