Functional Fitness

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Several good pieces to choose between. For the conditioning piece, alternate between the AAB and bear complex each minute. Scale the bear complex weight as needed.

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

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A. Oly

3 position pause hang Snatch (2 second pause at hi hang, knees, low hang) 6x1

B. Accessory

Strict C2BPU 3x8
Bottom up KB press 3x12 ea
Strict T2B 3x10

C. Conditioning

20 min EMOM, alternating
15/12 cal AAB
5 barbell bear complex (95/65)

D. Interval

5x3 AMRAP, rest 1:00
20 KB swing (70/53)
15 box jump over (24/20)
AMRAP single arm devil press (70/53)

E. Gymnastics

For time:
25 wall walks
EMOM including 0:00: 30 DU

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