Functional Fitness

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Happy Friday. We’ve got a long chipper for today’s work capacity piece. The 400m run is more of a walk, feel free to carry the DB however you want.

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

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A. Oly

Clean complex (squat clean, hang squat clean, front squat, jerk) 6x2

B. Accessory

B1. Weighted rear lunge 4x10
B1. BB upright row 4x10
B1. Dragon flag 4x6

C. Conditioning

Run 4 rounds of (800-400-200)
Rest walk 1:00 between distances, Rest 4:00 between sets

D. Work Capacity

For time
400m run with DB (50/35)
50 single arm devils press (50/35)
50 T2B
50 lateral burpee over DB
50 DB single arm thruster (50/35)
400m run with DB (50/35)

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#cronusfit #rltw #besomebody #earnit #paytheman