5/19/2021

Functional Fitness

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Today’s work capacity piece is solid chipper. It’s not for time, so make sure you’re keeping good form on your sandbag cleans and manmakers. The conditioning piece is going to hurt. Hit each interval at a 90%+ intensity. Your times will slowly drop off.

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

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A. Oly

A1. Touch and go power Snatch 5x5
A1. Snatch balance 5x8

B. Accessory

B1. Broad jump (bounding for distance) 4x4
B1. KB Windmill 4x8 ea arm
B2. Banded Paloff Press 3x20
B2. Ring front leaning rest hold 3x:30s

C. Conditioning

20 E2MOM (10 rounds)
20/15 cal AAB (AHAP)

D. Work Capacity

5 rounds, not for time

500m row
8 sandbag over shoulder (150/100)
400m run
8 DB manmaker (50/35)

E. Gymnastics

Not for time

30 L-sit ring pull-ups
Every break, 15 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman