11/7/2022

Functional Fitness

_________________________________________________

There’s a lot of volume for today’s training between the conditioning work and the metcon. Make sure you’re being intelligent in your selections for the week.

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

_________________________________________________

A. Strength

Back squat 1x5@ 75%, 2x3@85%, 1x1+@95%

B. Accessory

Single leg KB RDL 3x12
BB front rack box step up 3x10
Landmine cauldron 3x10 ea direction

C. Conditioning

5k run

D. Metcon

For time
50/40 cal AAB
50 hang power snatch (95/65)
50 front squat (95/65)
35/28 cal AAB
35 power snatch (95/65)
35 push press (95/65)
20/16 cal AAB
20 squat snatch (135/95)
20 thruster (135/95)

E. Interval

15 min E3MOM (5 rounds)
15 deadlift (155/105)
12 hang squat clean (155/105)
9 front rack rear lunge (ea leg)

_________________________________________________

#cronusfit #rltw #besomebody #earnit #paytheman