Functional Fitness

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For today’s conditioning work, grab a vest and do some lunges. Lunges are a low impact way of building capacity, so get after it. The gymnastics piece will be a test of your grip so pace your pullups appropriately.

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

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A. Oly

Snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 2x2@90%

B. Accessory

Pendlay row 3x10
Bottom up KB Press 3x10 (ea arm)
Weighted pull up 3x8

C. Conditioning

Lunge 400m with 20/14 vest

D. Metcon

15 AMRAP
20/16 cal AAB
10 ground to overhead (135/95)
20/16 cal AAB
10 power snatch (135/95)

E. Gymnastics

For time:
40 T2B
30 pull-ups
20 C2BPU
10 bar MU
Every break, 30 DU

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