Functional Fitness

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The interval piece is fight gone bad style. You’ll be doing 4 min of work for max reps with 1 min of rest between rounds.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB press 3x12 (ea arm)
Pendlay row 3x8
Strict T2B 3x10

C. Conditioning

30 min E6MOM (5 rounds)
500m row
30 wall ball (20/14)
30 KB swing (53/35)

D. Interval

5 rounds for max reps, rest 1:00 between
1 min cal AAB
1 min thruster (95/65)
1 min bar facing burpees
1 min OHS (95/65)

E. Gymnastics

10 EMOM
50' handstand walk
15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman