Functional Fitness

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Happy Friday crew. We’ve got the usual work for today’s training.

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

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A. Oly

Clean complex

Clean pull, hang power clean, front squat, jerk, hang squat clean, front squat, jerk 6x1

B. Accessory

B1. DB bulgarian split squat 4x10
B1. BB Pendlay row 4x8
B1. Wall sit hold 4x30s

C. Conditioning

Run
1 mile, rest 4:00
2x800, rest 2:00
4x400, rest 1:00
8x100m, rest 2:00 (fast)

D. Work Capacity

5 rounds, not for time
750m row
8 sandbag clean over shoulder (150/100)
12 burpee pull up
16 sandbag squat (150/100)

E. Gymnastics

10 AMRAP
50' HSW
20 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman