Functional Fitness

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Grab some buddies for today’s metcon. It’s essentially 3 metcons back to back with some rest in between. Think of it as a long interval session. Push each metcon hard, but keep in mind you only have 4 minutes to recover between workouts. The movements are all fairly simple, so you should be able to keep a high cycling rate throughout.

This is our last full week of training before 20.1. For the next 5 weeks, our schedule will look like this:

Mon/Tues/Wed - normal training days

Thurs - active recovery

Fri - Open workout

Sat - Depending on if you want to re-test the open workout - active recovery or normal training

Sun - off/re-test

A/B/C mandatory. D optional.

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A. Strength

Touch and go deadlift 3x5 @75-80%

B. Accessory

Strict T2B 3x12

Pendlay row 3x15

Banded good morning 3x25

C. Metcon

For max reps:

8 AMRAP
3-6-9-12...
Power clean (135/95)
Wall ball (20/14)

Rest 4:00

8 AMRAP
3-6-9-12...
Bar facing burpees
KB Goblet squat (70/53)

Rest 4:00

8 AMRAP
3-6-9-12...
HSPU
50 DU between sets of HSPU

D. Gymnastics

5 rounds, not for time

5 toes to bar
5 pull-up
5 C2BPU
5 bar MU
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