Functional Fitness

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Hump Day. Enjoy the active recovery day tomorrow.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Oly

A1. Clean complex (PC, FS, Hang Cl, Clean) 5x3
A1. Bottom up KB Press 5x10

B. Accessory

B1. Single leg RDL 3x10
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10
B2. I/Y/T 3x10

C. Conditioning

Row/ski 20 rounds
30s on/30s off

D. Work Capacity

4 rounds, not for time

100m DB farmer carry
20 burpee box jump over (24/20)
25" HSW

E. Gymnastics

6 RFT

12 T2B
12 HSPU
60 DU

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#cronusfit #rltw #besomebody #earnit #paytheman