4/2/2019

Functional Fitness

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We’re continuing the hypertrophy and base building work today with an emphasis on snatching and accessories for the snatch. Nothing crazy on the program for today. Get after the AAB conditioning. The key of the intervals is to go hard as possible for the 15 seconds. The 1:45 rest periods may seem like a long time, but you’ll be glad for them by the end.

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

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A. Oly

3 Pos hang SN (hi hang, knees, low hang) 5x2 @ 70%

B. Accessory

Snatch grip push press 4x8

I/Y/T 4x10

Strict pull-up 4x10 (scale up/down as needed)

KB front rack wall sit 4x45 seconds (Pick a challenging weight)

C. Conditioning

15 rounds for total calories (30 min total)

AAB - :15 HARD, 1:45 recovery

D. Metcon

For time:

10-20-30-40
Burpee BJ Over (24/20)
DB Snatch (50/35)

E. Gymnastics Accessory

For time:

20 rope climbs
Every 1:00, including 0:00, 10 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman