12/3/2024

Functional Fitness

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Feel free to scale the KB weights on the interval piece if it’s too heavy.

A/B mandatory. Pick 2 out of C/D/E.

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A. Oly

Tempo pause Snatch + 2 OHS (3 second pull to hi-hang position, then Snatch from hi-hang into 2 second pause in hole) 6x2

B. Accessory

Weighted chin up 3x8
Cossack squat 3x10 ea leg
Banded face pull 3x20

C. Conditioning

Row/ski 10x500, rest 1:00

D. Interval

20 min E4MOM (5 rounds)
12 double KB hang clean and press (53/35's)
18 double KB front rack squat (53/35)
12 double KB snatch (53/35)

E. Gymnastics

10 EMOM, alternating
50' handstand walk
20 GHDSU

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#cronusfit #rltw #besomebody #earnit #paytheman