04/02/2019

2
Apr

04/02/2019

Rubicon Functional Fitness – Functional Fitness

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Mobility

3 minutes each:

– Banded Shoulder Distraction

– Banded Hip Distraction

Warm-up

Warm-up #3 (No Measure)

2 Steady Rounds:

10 Calorie Row or Air Bike

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Samson(total)

10 Leg Swings(per side)

Weightlifting

Snatch Complex #3 (3x(1+1), 3x(1+1), 3x(1+1), 3x(1+1))

Snatch High Pull + Hang Squat Snatch
EMOM 12 minutes:

Athletes will perform 1 Snatch Grip High Pull + 1 Hang Squat Snatch every minute on the minute.

Athletes will add weight after every 3 lifts for a total of 4 weight increases.

Skill Work

3 Rds NFT:

75 DU’s (3:1)

3 Rope Climbs (Rope Floor Pulls)