1/5/2020

Functional Fitness

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For the oly piece, all the “snatches” are squat snatches. You can weight it as you want, as long as it’s 6 work sets. Nothing super complicated for the programming today, take your pick and get after your weaknesses.

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

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A. Oly

12 min E2MOM (6 rounds)
Snatch hi pull + hi hang snatch + OHS + hang snatch + OHS + Snatch

B. Accessory

BB Pendlay row 3x8
KB single arm Z-press 3x8 ea arm
Banded facepull 3x20

C. Metcon

For time
60 wallball (20/14)
30 DB box step overs (50/35 over 24/20)
60 wallball (20/14)

D. Metcon

For time
100 cal row
E2MOM
8 T2B
16 DB hang clean + press (50/35)

E. Conditioning

32 min E4MOM (8 rounds)
25 jump lunges (total)
400m run
25 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman