Functional Fitness

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Hump Day. Hopefully you guys are enjoying the open prep work. Keep the intensity up and focus on quality of movements as we transition into the Open.

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A. Strength

10 min EMOM
3 thrusters - work up to heavy triple from the ground

B. Accessory

BB RDL + Shrug 3x10
Single arm bent over row 3x12
Kneeling banded Paloff press 3x20

C. Metcon

For time:
50 OHS (75/55)
100 DU
50 hang power Snatch (75/55)
100 DU
50 squat snatch (75/55)

D. Interval

5 rounds, rest 2:00 between
20 box jump over
15 squat clean (115/75)
10 ring dips

E. Conditioning

Row/ski 4x1k, rest 2:00

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#cronusfit #rltw #besomebody #earnit #paytheman