Functional Fitness

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Today’s oly piece is similar to the clean piece we did last Friday. Today, you’ll be doing a tempo snatch pull to the high hang, then a snatch from the high hang into a 2 second pause in the hole prior to standing. For the interval piece, you’ll start each round with a 200m run then go into the AMRAP. Reset each round.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2

B. Accessory

I/Y/T 3x10
Weighted box step up 3x10 ea leg
Strict pull-up 3x12

C. Conditioning

10 rounds, rest :30s between rounds
20/16 cal AAB
10 hang squat clean (95/65)

D. Interval

5x3 AMRAP, rest 1:00
200m run
AMRAP of
8 C2BPU
8 thruster (95/65)
8 bar facing burpees

E. Gymnastics

12 EMOM, alternating
3 ring MU
30 air squats

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#cronusfit #rltw #besomebody #earnit #paytheman