1/29/2020

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Functional Fitness

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Today’s Oly piece has you doing a ton of OHS as part of your complex, so make sure you are warming up your shoulders properly. Again, Google plyo depth jump if you’re not familiar with it. ANd choose weights that will be challenging

A/B mandatory. Pick one from C/D/E.

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A. Oly

A1. Snatch complex (SN + OHS + hang SN + 2 OHS) 5x2
A1. Plyo depth jump 5x4

B. Accessory

B1. Snatch grip push press 4x8
B1. Banded Paloff press 4x20
B2. BB RDL + shrug 4x10
B2. Banded face pull 4x20

C. Conditioning

25 min run for max distance
1 min hard, 1 min recovery jog

D. Work Capacity

5 rounds, not for time

20 DB Box step over
15 sandbag over shoulder
10 burpee bar muscle up

E. Gymnastics

8 AMRAP
10 T2B
10 KB Turkish get up
10 GHDSU

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Cronus Fit