12/6/2024

Functional Fitness

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Happy Friday. Scale the gymnastics reps as needed

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

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A. Oly

3 position hang clean (hi hang, knees, low hang) 5x2

B. Accessory

Clean grip paloff press 3x6
DB reverse fly 3x12
Ring dip 3x12

C. Conditioning

Run
2x800m, rest 2:00
4x400m, rest 1:00
6x200m, rest 2:00

D. Interval

3 rounds for max reps, fight gone bad style
1 minute cal AAB
1 minute box jump over (24/20)
1 minute squat clean (75/55)
1 minute bar facing burpees
1 minute thruster
1 minute rest

E. Gymnastics

12 EMOM, alternating
8 strict HSPU
6 bar muscle up
16 pistols

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#cronusfit #rltw #besomebody #earnit #paytheman