12/11/18

Functional Fitness

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Happy Tuesday. Nothing crazy on the program today, just some good pieces to hit with intensity. Get after it.

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

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A. Oly

Snatch 1x3@60%, 1x3@70%, 2x3 @ 80%, 3x3@85%

B. Interval

15 AMRAP, rest 1:00 between sets

4 power snatch (175/125)

8 C2BPU

12 box jump over (30/24)

C. Accessory

Banded face pull 3x20

Bottom up KB press 3x12 ea arm

Pendlay row 3x8

Banded pallof press 3x15 ea side (pause 1 sec)

D. Gymnastics

8 RFT

3 ring MU, 12/8 cal AAB

E. Work Capacity

10 min EMOM

Run 100yd sprint

As hard as possible

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#cronusfit #rltw #besomebody #earnit #paytheman