9/7/2018

Functional Fitness

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Happy Friday. Great pieces on the menu for today. Everything's pretty self explanatory. Enjoy the weekend.

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

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A. Oly

Clean complex (clean hi pull, hi hang clean, clean from ground) 5x2 @ 70%

B. Oly

Dip pause (2 sec) jerk 4x2@70%

C. Interval

6 RFT, rest 1:00 between rounds

10 DL, 8 hang power clean, 6 front squat, 4 push jerk (155/105)

D. Conditioning

Run 3x1200m, rest 3:00

E. Accessory

Pegboard ascent 3x2

Single leg KB RDL 3x10 ea leg

Parallete L-sit flutter kick 3x15 ea leg

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#cronusfit #rltw #besomebody #earnit #paytheman