Functional Fitness

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Happy Friday. For the Fartlek run, randomly alternate your pacing on the run. You can use a variety of strategies to randomize your paces - objects outside, songs/music, etc.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Clean 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Weighted pistol 3x10 (ea leg)
BB Z-press 3x8
I/Y/T 3x10

C. Conditioning

3 mile Farlek run
Randomly alternate between recovery, tempo and threshold pace

D. Metcon

For time
50 double DB hang clean and jerk (50/35)
800m run
50 T2B
800m run
50 double DB hang thruster (50/35)

E. Gymnastics

8 AMRAP
4 muscle up (ring or bar)
12 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman