Functional Fitness

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Nothing crazy on the program today. A bunch of good pieces to choose from, especially the row piece. Make sure you are attacking each interval and hitting it as hard as possible and then recover in between. Do not come off the rower.

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

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A. Oly

SN Complex (Snatch hi pull, hang snatch, OHS, low hang snatch, OHS) 5x2 @ 70%

B. Accessory

I/Y/T 4x10

Kneeling banded pallof press 4x15 ea side

Weighted chin up 4x8

Single leg BB RDL 4x12

C. Conditioning

30 min E2MOM (15 rounds)

Row 15/12 cal AHAP, rest row remainder of time

D. Metcon

For time:

Row 1k
21 snatch (95/65), 21 burpee box jump over (30/24)
Row 750m
15 snatch (135/95), 15 burpee box jump over
Row 500m
9 snatch (185/125), 9 burpee box jump over

E. Gymnastics Accessory

Work up to daily max UB ring MU

Then do 5 sets of 50% of UB set of 1MU + 2 ring dips

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#cronusfit #rltw #besomebody #earnit #paytheman