10/30/2019

Functional Fitness

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Hump Day. Enjoy the active recovery day tomorrow and stay tuned for 20.4. We’ve got a couple good pieces today to choose from between the metcon, work capacity piece, and gymnastics piece. Hit it hard today and rest up tomorrow. Get after it.

A/B mandatory. Pick 2 out of C/D/E.

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A. Strength

10 EMOM

Clean + Front squat @ 85-90%

B. Accessory

Pendlay row 3x12
I/Y/T 3x12
Bottom up KB Press 3x10

C. Metcon

For time (10 min cap):

30 power clean + jerk (135/95)
30/24 cal row
30 thruster (115/75)
30/24 cal row
30 power snatch (95/65)

D. Work Capacity

Row 3x2k, rest 2:00

E. Gymnastics

5 rounds, not for time

15 C2BPU

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#cronusfit #rltw #besomebody #earnit #paytheman