ARFC 3.11.20

Alamo Ranch Fit Club – Functional Fitness

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Inchworm

10 Banded Good Mornings

10 Shoulder taps

10 Opposite arm/leg upside down KB press

5 min Drills:

Dip to Shrug

Dip to High Pull

Muscle Clean

Push Jerk

Split Jerk

Hang Clean and Jerk

Strength

Clean and Jerk

10 min E2MOM

1 Hang Clean + 1 Power Jerk + 1 Split Jerk w/ 2 second pause in receiving position

Metcon

Metcon (Time)

For Time:

50 Wallballs (20/15)

30 Cal Ski

30 DB Snatch (50/35)

20 Box Jump Over (30/24)

10 MU

Target Time: 8:00

Time Cap 12:00
Notes:

* All movements should be done in 1-2 sets.

* It is only one time through so it should be relatively hard.

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