Functional Fitness

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The metcons today are deceptive. How much are you willing to suffer on the first metcon? You could potentially finish it in 5 minutes, but it will hurt. The second metcon is a grinder. It’s loosely based on one of the Wodapalooza qualifier workouts. Pace the 500m intervals at your 2k pace.

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

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A. Oly

12 min E2MOM (6 rounds)
3 position hang snatch (hi, knees, low)
Work up to heavy set

B. Accessory

Single leg KB RDL 3x12 ea leg
Strict C2BPU 3x8
I/Y/T 3x10

C. Metcon

4 RFT
15/12 cal row
12 power snatch (115/75)
9 bar facing burpees

D. Metcon

20 AMRAP
1-2-3... DB Macho man (50/35)*
6-12-18... T2B
1 rep Macho man = 3 DB power clean, 3 DB front squat, 3 DB push press

E. Conditioning

Row/ski
8x500m, rest 1:00

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