Functional Fitness

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Today’s metcon is a real core/hip test. Stay consistent on your pacing. The interval piece is a nice barbell cycling piece. Enjoy.

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

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A. Strength

Deadlift 1x5@ 65%, 1x5@75%, 1x5+@85%

B. Accessory

Single arm DB/KB row 3x12 (ea arm)
BB good morning 3x8
Banded paloff press 3x20 (ea direction)

C. Conditioning

20 min E2MOM (10 rounds)
15/12 cal AAB

D. Metcon

For time:
60 box jump over (24/20)
40 T2B
20 squat snatch (135/95)

E. Interval

6 rounds for time, rest 1:00
15 hang power clean (135/95)
12 front squat (135/95)
9 front rack rear lunge (ea leg, 135/95)
6 bar facing burpees

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#cronusfit #rltw #besomebody #earnit #paytheman