10/20/2021

Functional Fitness

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For the gymnastics piece, pick a rep range that you can reliably hit unbroken. The piece is meant to develop your grip, so hit each round fairly hard and take advantage of the rest period.

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

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A. Strength

Deadlift 1x5@ 75%, 1x3@85%, 1x1+@95%

B. Accessory

Snatch grip pendlay row 3x12
BB back rack rear lunge 3x12 (ea leg)
Landmine cauldron 3x10 (ea direction)

C. Conditioning

20 min E2MOM (10 rounds)
15/12 cal row
15 wallball (20/14)

D. Metcon

For time
100 alternating DB Snatch (50/35)
800m run
50 T2B
800m run
100 alternating DB hang clean and jerk (50/35)

E. Interval

10 rounds, rest 1:00
50' KB farmers carry
4-6 bar MU

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