8/11/2023

Functional Fitness

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Happy Friday. For the gymnastics piece, try and hit each round unbroken without coming off the bar. Rest as needed between rounds. As usual, the goal is to build capacity in these movements so quality of movement is better than quantity. Feel free to scale the reps down.

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

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A. Oly

Clean complex (Clean pull, hi hang clean with 2 second pause in hole, jerk, tempo clean (2 second pull to hi hang), jerk) 5x2

B. Accessory

Bottom up KB Press 3x10 (ea arm)
I/Y/T 3x10
Pistol 3x10 (ea leg)

C. Conditioning

Row/ski 3x2k, rest 2:00

D. Interval

6 rounds, rest 1:00
8 devils press (2x 50/35's)
16 DB box step over (2x 50/35's over 24/20)
24 single DB hang clean and jerk (50/35, 12 ea side)

E. Gymnastics

5 rounds, rest as needed, goal unbroken
5 T2B
5 pull up
5 C2BPU
5 bar MU

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#cronusfit #rltw #besomebody #earnit #paytheman