10/3/2023

Functional Fitness

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For the gymnastics piece, you’ll be doing each round unbroken - 1 strict, 1 kipping, 2 strict, 2 kipping, etc, until you can’t finish that round. Rest as needed between rounds to recover the shoulders.

A/B mandatory. Pick 1 out of C/D/E.

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A. Oly

Snatch 1x3@60%, 1x3@70%, 2x3 @ 80%, 3x3@85%

B. Accessory

BB RDL + Shrug 3x12
Bottom up KB press 3x10 (ea arm)
Banded face pull 3x20

C. Conditioning

AAB 4x100/75 cals, rest 3:00

D. Interval

6 rounds, rest 1:1
50 DU
8 squat clean (115/85)
50 DU
8 thruster (115/85)
50 DU
8 squat snatch (115/85)

E. Gymnastics

4 rounds, rest as needed between rounds
1-2-3...
Unbroken strict HSPU
Unbroken kipping HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman