6/12/2019

Functional Fitness

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Hump Day. Last day of training before a well deserved break. For the tempo DL today, focus on a strong, quick pull off the ground. Keep your technique tight - it’s not a clean pull, but a speed DL. Huge difference. The metcon today will come down to transitions and cycling time. The power cleans are heavy, but not heavy enough to slow you down. Get in quick singles and move quickly between WB’s and rows.

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

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A. Strength

Tempo DL (X331) 5x3 @ 72.5%

B. Metcon

6 RFT

6 power clean (185/125)
12 WB (30/20)
18/15 cal row

C. Accessory

Weighted plank hold 3x60s

KB Tempo goblet squat (4442) 3x5

Pendlay row 3x8

D. Conditioning

AAB for max cals

5 sets of 3:00 on/1:00 off

E. Gymnastics

5 rounds of max MU

Rest as needed
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#cronusfit #rltw #besomebody #earnit #paytheman