5/12/2023

Functional Fitness

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For the work capacity piece, you’ll be alternating couplets in an EMOM fashion.

A/B mandatory. Pick 1 out of C/D.

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A. Hypertrophy

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

32 E2MOM (alternating)
A: 1 round Cindy
4 D-ball over shoulder (100/75)

B: 50 DU
8 deadlift (225/175)

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