Functional Fitness

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Happy Friday crew. We’ve got pure work for today’s programming. If you don’t have a rope, sub for towel pull ups.

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

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A. Oly

Snatch complex (snatch pull, hang snatch, OHS, snatch) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. Bottom up KB press 4x10
B1. Banded hip thrust 4x20

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Work Capacity

30 min E3MOM (10 rounds)

30 KB swing (53/35)
10 KB goblet squat (53/35)

E. Gymnastics

For time:

20 rope climbs (50 towel pullups)
Every 1:30, including 0:00, 10 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman