Functional Fitness

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Today’s Suck Fest is a “couplet” of running and barbell work, except both get heavier as you go. Split the reps as needed between your partner. Expect to slow down about halfway through the chipper. Enjoy

A mandatory. B/C/D optional.

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A. Saturday Suck Fest

With a partner, split work as needed

50 thruster (95/65)
Run 1 mile
50 power Snatch (135/95)
Run 1 mile with 20/14 wall ball
50 power clean and jerk (185/125)
Run 1 mile with 35/20 KB
50 front squat (from the ground, 225/165)
Run 1 mile with 50/35 sandbag
50 deadlift (315/215)

B. Hypertrophy

B1. Push press 4x8
B1. I/Y/T 4x10

C. Accessory

C1. DB Hammer curl 4x15
C1. BB Curl 4x10
C2. Banded tricep pushdown 4x20
C2. Banded face pull 4x20

D. Odd object

5 rounds, not for time

Sled push 5x100m, AHAP

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