1/21/2020

Functional Fitness

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Take a crack at the Rogue Online Qualifier workout #3 for today’s work capacity piece. It’s a pretty straightforward chipper, so make sure you have a solid plan going into the workout.

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

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A. Strength

10 EMOM
2 power cleans @60-70%

B. Accessory

Single arm bent over row 3x10
Strict C2BPU 3x8
Banded Paloff Press 3x20

C. Conditioning

AAB for max cals
5x5 min, rest 2:00

D. Work Capacity

Rogue qualifier #3

20 AMRAP
100 DU
80 DB Snatch (50/35)
100 DU
60 T2B
100 DU
40 DB Squat (2x50/35)
100 DU
20 strict HSPU

E. Gymnastics

Accumulate 50 deficit HSPU (4/2")
Rest as needed

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#cronusfit #rltw #besomebody #earnit #paytheman