Functional Fitness

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Happy Friday crew. Hope you guys are enjoying the time with friends, family and good food.

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

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A. Oly

Tempo clean + pause dip jerk (3 second pull to hi-hang position, then clean from hi-hang into 2 second pause in dip before jerk) 6x2

B. Accessory

KB goblet squat 3x12
BB upright row 3x10
Ring dip 3x10

C. Conditioning

Row/ski
2-3-4-5-4-3-2 min, rest 1:00 between intervals

D. Interval

16 min E4MOM (4 rounds)
21/16 cal row
15 deadlift (225/165)
9 HSPU

E. Gymnastics

10 EMOM
Max unbroken strict HSPU

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#cronusfit #rltw #besomebody #earnit #paytheman