2/19/2021

Functional Fitness

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We did a similar clean complex a couple weeks ago, so reference that workout for how heavy you should be going. The first metcon has a relatively heavy OHS mixed with some light gymnastics work. THe key to the workout will be controlling your heart rate as you switch from the OHS to gymnastics. Same thing with the interval piece.

A/B mandatory. Pick 2 out of C/D/E based on perceived weakness.

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A. Oly

12 min E2MOM
Squat clean, front squat, hang squat clean, front squat, jerk
Work up to heavy complex

B. Accessory

BB RDL 3x10
Weighted pistol 3x10 ea leg
Banded face pull 3x20

C. Metcon

8 RFT (10-12 min)
6 OHS (155/105)
12 pullup
36 DU

D. Interval

6 rounds, rest 1:00 between (~2 min/round)
6 squat cleans (185/125)
12 T2B
18/14 cal AAB

E. Gymnastics

8 rounds
8 unbroken HSPU
Rest as needed between rounds

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