9/25/2018

Functional Fitness

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Back to snatch work with some more complexes. The metcon piece today is a good one. Focus on maintaining good fundamentals on your lifts and stay consistent with your efforts. Focus on either singles, or stringing reps together with short breaks. Develop a strategy and stick to it.

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

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A. Oly

SN Complex (Full SN + Hang SN + 2 OHS) 5x2 @ 70%

B. Oly

SN Hi pull 5x3 @ 100%

C. Metcon

For time:

1k Row

30 power clean (185/125), 20 power snatch (155/115), 10 thruster (135/95)

1k Row

D. Anaerobic conditioning

20 EMOM, alternating

Row 15/12 cal, AAB 10/7 cal

E. Accessory

Weighted pull up 3x6

Banded face pull 3x20

Snatch grip Sotts press 3x8

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