3/1/2024

Functional Fitness

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Happy Friday. For the conditioning work, approach the piece at your 80-90% intensity for the distances. The efforts should be repeatable and not kill you.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

Clean complex - clean pull, hang power clean, front squat, jerk, hang squat clean, front squat, jerk 6x1

B. Accessory

B1. DB bulgarian split squat 4x10
B1. Heavy single arm bent over row 4x10
B1. Wall sit hold 4x30s

C. Conditioning

Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

5 rounds, not for time
750m row
8 sandbag clean over shoulder (150/100)
12 burpee pull up
16 sandbag squat (150/100)

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#cronusfit #rltw #besomebody #earnit #paytheman