Functional Fitness

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For today’s oly piece, you’ll be doing hang pause snatches. 1 rep is a 2 second pause in each position - hi hang, knees, low hang, so you’ll be doing a total of 6 reps per set. Again, focus on good positions and staying consistent with your pulls. Push the pace on the interval piece and see how long you can hold on.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang pause snatch 5x2

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

8 rounds, rest 1:30 between
24/20 cal AB
16 KB goblet squat (70/53)

D. Interval

10 RFT, rest 1:00 between
6 deadlift (225/155)
8 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

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#cronusfit #rltw #besomebody #earnit #paytheman