Functional Fitness

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Happy Friday crew. Some snatch work for today’s programming and some long conditioning work. Enjoy the weekend.

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

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A. Oly

Snatch complex hi hang snatch + OHS + hang snatch + OHS + low hang snatch + OHS 7x1

B. Accessory

B1. Weighted box step up 4x8 ea leg
B1. V-up 4x20
B1. Tempo reverse hyper (3531) 4x8

C. Conditioning

Run 2x 1.5 miles, rest 5:00
Pace at 2 mile pace

D. Work Capacity

40 EMOM
15/12 cal row
15 shoulder to overhead (135/95)
15/12 cal AAB
15 front squat (135/95)

E. Gymnastics

For time
50-40-30-20-10
Air squat
Abmat situp

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#cronusfit #rltw #besomebody #earnit #paytheman