Functional Fitness

_________________________________________________

Happy Friday. Get after it, guys and girls.

A/B mandatory. Pick two from C/D/E.

_________________________________________________

A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

Reverse hyper 3x12
DB Z-press 3x8
Banded face pull 3x20

C. Conditioning

Run 3x1 mile, rest 4:00 between

D. Interval

3 RFT, rest 2:00 between
15 ring dip
25 alternating DB Snatch (70/45)
30/24 cal AAB

D. Home Interval

6 RFT, rest 1:00 between
20 pushups
30 alternating KB snatch
40 jump lunges

E. Gymnastics

12 EMOM, alternating
8 HSPU
12 burpee
16 pistols

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman