10/16/2018

Functional Fitness

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“Thanks for the F-shack” - Dirty Mike and the Boys.

A/D/E mandatory. Choose B or C based on weaknesses and time.

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A. Oly

Snatch 7x3@70-72.5%

B. Oly

Snatch grip DL 5x3 @125%

C. Metcon

For time:

20 power clean (135/95)

20 C2BPU

20 push press (135/95)

20 T2B

20 DL (135/95)

20 HSPU

20 hang power clean (135/95)

20 burpee box jump over (30/24)

D. Anaerobic conditioning

20 min EMOM, alternating

15/12 cal row, 12/8 cal AAB

E. Accessory

SN Grip sotts press 3x8

Single arm KB/DB Overhead lunge 3x10 ea leg

Pendlay row 3x8

Band face pull 3x20

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