Functional Fitness

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Happy Friday, crew. The metcon today is a burner. The real test is going to be the 100 DU at the end of each round after your core and legs have been taxed. Enjoy your weekend.

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

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A. Oly

Tempo clean + pause dip jerk (4 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2@72.5%

B. Metcon

4 RFT

20 KB Snatch (70/53)
20 GHDSU
20 KB Goblet squats
100 DU

C. Accessory

Bottom up KB press 3x10

I/Y/T 3x10

Strict pull-up 3x10

D. Conditioning

Run 3x1 mile, rest 4:00

E. Gymnastics

8 min AMRAP

100' shuttle run (50' down and back)
8 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman