3/6/2020

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Functional Fitness

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Friday. For today’s oly work, you’re essentially doing a tempo clean pull into a high hang clean. Take your time and make sure you’re staying in good body positions throughout the movements. For the gymnastics piece, feel free to scale up/down the reps depending on your skill level. The ranges are rough estimates of where you want to be.

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

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A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

Bottom up KB press 3x10 ea arm
Weighted wall sit 3x30 seconds
Banded facepull 3x20

C. Conditioning

20 E2MOM (10 rounds)
20/15 cal AAB

D. Interval

4 RFT, rest 1:00 between rounds
8 sandbag over shoulder (150/100)
16 T2B
24 pistols (total)

E. Gymnastics

12 EMOM, alternating
3-5 ring MU
5-8 wall walks
15-20 GHDSU

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Cronus Fit