Functional Fitness

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Week 3 of 3 of this latest microcycle. 2 more 5/3/1 cycle’s to wrap up this strength cycle. The metcon’s a solid chipper. Be aware of your pace and keep your heart rate manageable. Lastly, hit the interval piece hard and rest between sets.

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

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A. Strength

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

B. Accessory

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

C. Conditioning

5 mile run

D. Metcon

For time
50/40 cal AAB
50 KB snatch (53/35)
50 thruster (75/55)
35/28 cal AAB
35 KB Snatch (53/35)
35 thruster (75/55)
20/16 cal AAB
20 KB snatch (53/35)
20 thruster (75/55)

E. Interval

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

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#cronusfit #rltw #besomebody #earnit #paytheman