1/22/2020

Functional Fitness

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Hump Day. For the oly piece today, start at around 60% and add weight each round. 90 seconds isn’t a lot of time, so you’re also going to get a bit of conditioning work during this piece. Everything else is pretty straightforward. Enjoy the active recovery day tomorrow.

A/B mandatory. Pick one from C/D/E.

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A. Oly

Every 90s for 12 min (8 rounds)
3 position snatch (hi hang, hang, floor)
Ascending weight

B. Accessory

Pendlay row 3x8
Strict T2B 3x10
I/Y/T 3x10

C. Conditioning

Run 3x1 mile, rest 3:00

D. Work Capacity

20 AMRAP

40 WB (20/14)
40 cal row
40 box jump over (24/20)
40 cal row
40 pull-up

E. Gymnastics

8 AMRAP
12/8 cal AAB
12 GHDSU
12 pushups

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#cronusfit #rltw #besomebody #earnit #paytheman