6/26/2020

Functional Fitness

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Happy Friday. Get after your clean and jerk today. For the metcon, you’ll be doing a 1k row buy in and then into a couplet of devils press and DB box step over’s. Your grip is going to get taxed, so be cognizant of how you’re gripping the DB’s. For the conditioning piece, run based on feel. Try to keep all of the miles within +/- 15 seconds of each other. Finally, the gymnastics piece today is a huge grip burner. You’re not really going to have an opportunity to rest your grip, so hold on for as long as you can. Enjoy.

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

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A. Oly

Work up to 1RM C+J

B. Accessory

Banded face pull 3x20
Pendlay row 3x8
Strict T2B 3x10

C. Metcon

12 AMRAP
1k Row buy in
5 Devils press (50/30's)
10 double DB box step over (2x50/30's over 24/20)

D. Conditioning

Run 3x1 mile, rest 4:00

E. Gymnastics

8 min AMRAP

100' KB Farmer carry (70/53)
10 T2B
5 bar MU

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