Functional Fitness

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For the oly snatch work today, don’t go too heavy on the bar - you should be hitting each complex almost at a touch and go pace with minimal rest in between “reps”. For the work capacity piece, it’ll be 5 rounds for quality and not time. You can alternate arms/legs if you want, but do 15 each side.

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

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A. Oly

A1. Snatch complex (Snatch + OHS + hang Snatch + 2 OHS) 5x3
A1. Plyo depth jump 5x4

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Banded face pull 4x20

C. Conditioning

4 RFT
1 mile run
50 air squats

D. Work Capacity

5 rounds for quality, not for time
30 KB bulgarian split squat (15 ea leg)
30 single arm KB swing
30 KB front rack front lunge
30 KB snatch

E. Gymnastics

8 AMRAP
12 T2B
10 KB Turkish get up (5 ea arm)

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#cronusfit #rltw #besomebody #earnit #paytheman