10/19/2018

Functional Fitness

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Happy Friday. Get after it with the homies. Keep all intervals consistent and within 5-10 seconds of each other. The goal is to learn pacing for some common movements.

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

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A. Oly

Clean + Jerk 7x3+1@70-72.5%

B. Oly

Jerk 5x3 @ 75%

C. Interval

10 RFT, rest :30s between rounds. Goal is to keep a consistent pace (within 5 seconds) between all 10 rounds

2 power snatch (155/105), 4 OHS (155/105), 6 power clean and jerk (155/105), 30 DU

D. Conditioning

Run 5x800m wearing 20/14# vest

Keep consistent pace

E. Accessory

Bottom up KB press 3x10 ea arm

BB Bent over row 3x12

L-sit hold on rings 3x15s

Weighted pistols 3x8 ea leg
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#cronusfit #rltw #besomebody #earnit #paytheman