6/30/2023

Functional Fitness

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For the work capacity piece, choose a weight that is challenging for the bear complex. You can also combine movements, eg make it a squat clean thruster to a backsquat thruster. If the weight’s too easy, feel free to go up throughout your sets.

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

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A. Oly

Clean complex (3 cleans, 2 front squat, 1 jerk) 6x1

B. Accessory

B1. Weighted pistol 4x8
B1. Single leg RDL 4x10
B1. Hollow hold 4x30s

C. Conditioning

Row/ski 10x500m, rest 1:00 between

D. Work Capacity

32 min E2MOM, alternating
3 reps bear complex (power clean, front squat, push press, back squat, push press)
20/16 cal AAB

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