Functional Fitness

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Happy Friday crew. Kick the weekend off with some great pieces. Enjoy your weekend.

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

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A. Oly

A. Clean complex (clean pull, hang clean, front squat, squat clean, jerk) 7x1

B. Accessory

B1. BB banded Pendlay row 4x8
B1. DB Z-press 4x8
B1. Banded Paloff press 4x20

C. Conditioning

20 min E2MOM (10 rounds)
25/20 cal AAB

D. Work Capacity

20 AMRAP
1-2-3... burpee box jump over (30/24)
2-4-6... DB squat clean thruster (50/35)
50 DU

E. Gymnastics

10 min EMOM(alternating)
3-5 ring MU
8 strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman