6/11/2019

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Functional Fitness

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Today’s theme is grip strength. Pretty much every component on today’s program includes some aspect of grip training, the metcon especially. Going from hang power snatches into T2B and DU’s means your grip will not get a break, so be smart in your strategy and give yourself breaks before you hit failure.


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

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A. Oly

Snatch Complex 5x2 @ 70%

Tempo Snatch (3 second pull to hip crease) + Pause snatch (2 second pause at knees) + Snatch

B. Metcon

For time:

18-15-12-9-6-3 hang power snatch (115/75)
Between snatches
10 T2B
30 DU

C. Accessory

Single arm KB/DB Overhead squat 3x10 ea arm

I/Y/T 3x10

Bulgarian split squat 3x10

D. Conditioning

15 EMOM

Sprint 100m - 90%+ effort

Expect to see drop in time

E. Gymnastics

5 rounds, for quality

5 bar MU
6 C2BPU
7 PU
8 T2B
Goal is to not come off the bar
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Cronus Fit