Functional Fitness

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Happy Saturday. We’re doing a running clock for the Suck Fest today that is DB centric. Attack each piece, but understand that you’re doing an hour’s worth of work, so be smart with your pacing and game plan. Have a good game plan going into each component. Enjoy

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A. Strength

OHP 5x8 @ 75%

B. Saturday Suck Fest

On a running clock

0-10:00: 21-15-9 DB squat clean thruster (50/35), burpee

10-25:00: 10-20-30-40-50 DB Snatch (50/35), 15 C2BPU between rounds

25-40:00: 5 RFT: 15 DB box step overs (50/35's), 30 WB (20/14)

40-50:00: 45-30-15 alternating DB hang clean and jerk (50/35), 10 T2B between rounds

50-finish: Run 1 mile

C. Strongman

Farmer carry 5x100'

D. Accessory

Bench 3x5 @ 75%

DB hammer curl 3x20

Plyo pushups (onto plate) 3x20

Hanging front lever (ice cream maker) 3x15

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#cronusfit #rltw #besomebody #earnit #paytheman