5/13/2022

Functional Fitness

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Happy Friday crew. Today’s pretty leg/lower body heavy, so make sure you’re getting a good night’s rest before tomorrow’s suck fest.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

3 position hang clean (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. BB front rack rear lunge 4x12 ea leg
B1. Banded hip bridge 4x20

C. Conditioning

25 min E5MOM (5 rounds)
50 air squats
Run 400m
Rest walk remainder

D. Work Capacity

25 AMRAP
12 double KB hang squat clean thruster (53/35)
18/12 cal AAB
24 KB front rack lunge, total (53/35's)
18/12 cal row

E. Gymnastics

5x2 AMRAP, rest 1:00
Continue where you left off
15 T2B
15 KB Swing (70/53)
15 HSPU
15 KB Swing (70/53)
15 pull up

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#cronusfit #rltw #besomebody #earnit #paytheman