2/20/2019

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Functional Fitness

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Happy Wednesday. A little taper with the volume today as we prep for 19.1. We’ll have our active recovery day tomorrow and prep for Friday’s 19.1 workout. Have fun.

A/B/C mandatory. D/E optional.

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A. Strength

Pause front squat 4x4 @ 60-70%

Explode out of the hole. Maintain good bottom position

B. Metcon

21-15-9

DB hang squat clean thruster (50/35)
HSPU

C. Interval

3x3 AMRAP, rest 2:00

12 KBS (70/53), 8 T2B, 4 bar MU

D. Work Capacity

21 min EMOM. Work on sprint pacing/cycling.

Run 200m, 10 burpee box jump over (24/20), 15 thruster (75/45)

E. Accessory

Single leg KB RDL 3x10

Pendlay row 3x10

Bottom up KB press 3x10

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Cronus Fit