Functional Fitness

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The weekend’s here. Hit some clean and jerk doubles for the oly work. Start at a moderate weight and work up to a heavy double. The meton is deceptive. The workout doesn’t really start until you get into the round of 12-15 of OHS. As a result, be aware of your pace - you don’t want to go out too fast and hit the wall too soon, but you also want to make it into the later rounds. The interval piece and gymnastics piece are relatively straightforward, so get after it.

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

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A. Oly

9 min E90s (6 rounds)
2 clean and jerk (work up to heavy double)

B. Accessory

Weighted pistol 3x8
Single arm landmine press 3x12 (ea arm)
I/Y/T 3x10

C. Metcon

10 AMRAP
15/12 cal row
3-6-9... OHS (115/75)

D. Interval

4 rounds, rest 2:00 between
500m row
25 alternating DB snatch (50/35)
20 alternating pistols

E. Gymnastics

5 RFT
8 deficit HSPU (4/2")
200m run

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#cronusfit #rltw #besomebody #earnit #paytheman