Functional Fitness

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Pick a sustainable pace for the interval piece. It’ll be about 1.5-2:1 work to rest, depending on your pace. Try and keep the rounds similar.

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

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A. Oly

3 position pause snatch (2 second pause in each position - hi hang, knees, low hang) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea)
Weighted pullup 3x6
Banded facepull 3x20

C. Conditioning

8 rounds, rest 1:30 between
24/20 cal AB
8 double hang squat clean (53/35)

D. Interval

10 RFT, rest 1:00 between
3 wall walk
6 deadlift (225/155)
9 burpee box jump over (24/20)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
8-12 HSPU
14-20 alternating pistols

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#cronusfit #rltw #besomebody #earnit #paytheman