9/13/2019

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Functional Fitness

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It’s Friday homies and homettes. Get your weekend started off on the right foot. We’ve got pure work on the program today. The oly work is meant to be done in an unbroken set. Get comfortable cycling a moderately heavy bar.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

10 min E2MOM (5 rounds) building sets - start at roughly 60% and work up

Power clean + power jerk + hang squat clean + split jerk + squat clean

B. Accessory

Weighted wall squat hold 3x30s

DB Z-press 3x8

Banded face pull 3x20

C. Metcon

3 RFT (15 min cap)

Run 400m
15 DB hang squat clean (50/35)
21 pull-up

D. Metcon

12 AMRAP

Row 20/16 cal
10 KB Swing (70/53)
2-4-6... ring MU

E. Work Capacity

20 E2MOM (10 rounds)

AAB 14/8 cal - 90%+ intensity

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Cronus Fit