11/8/2024

Functional Fitness

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Happy Friday crew. We’ll hit a Veterans Day themed suck fest tomorrow. Normal hypertrophy work today.

A/B mandatory. Choose between C/D.

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A. Oly

3 position hang clean (hi, knees, low) 7x1

B. Accessory

B1. Weighted pistol 4x10
B1. BB front rack rear lunge 4x12 ea leg
B1. Banded hip bridge 4x20

C. Conditioning

25 min E5MOM (5 rounds)
50 air squats
Run 400m
Rest walk remainder

D. Work Capacity

25 AMRAP
12 double KB snatch (53/35)
24 KB front rack lunge, total (53/35's)
30 cal AAB

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#cronusfit #rltw #besomebody #earnit #paytheman