ARFC 9.10.19

Alamo Ranch Fit Club – Functional Fitness

Stretch

2 rounds

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Warm-up

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

• 10 PVC Good Mornings

Strength

10 min E2MOM

5-4-3-2-1 Cleans (power or squat)

5-4-3-2-1 Jerks (push or split)

From 0:00-2:00 complete 5 Cleans then 5 Jerks. Increase weight. From 2:00-4:00 complete 4 Cleans then 4 Jerks. Increase weight and continue pattern.

Metcon

Metcon (AMRAP – Reps)

10 E2MOM

15 Power Snatches(75/55)

MAX C2B
Score is number of C2B

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