2/12/2021

Functional Fitness

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Happy Friday crew. For the oly piece, you’ll hit a three position hang clean (high, knees, low) and 1 jerk. Work up to a heavy triple. The metcon is a mix of barbell cycling and gymnastics but everything’s in “small” sets. Unbroken touch and go is possible on the barbell movements, but it’ll add up by the end. The interval piece should be done at full send, everything is relatively light, so you should be able to hit it all unbroken.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

12 min E2MOM (6 rounds)
3 position hang clean + jerk
work up to heavy complex

B. Accessory

BB RDL + shrug 3x10
Single arm landmine press 3x10 ea arm
Landmine cauldron 3x10 ea dir

C. Metcon

6 RFT (~12-14 min)
6 power snatch (135/95)
6 bar facing burpees
6 ground to overhead (135/95)
6 HSPU

D. Interval

15 min E3MOM (~1:30 ea round)
50' single arm overhead DB lunge (50/35)
12 single arm DB thruster (50/35)
12 T2B

E. Gymnastics

8 AMRAP
5 unbroken bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman