Functional Fitness

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A barbell bear complex is a clean, front squat, overhead, back squat, and overhead. You can combine the movements into squat clean thruster into back rack thruster.

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

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A. Strength

Deadlift 1x3@ 70%, 2x3@80%, 1x3+@90%

B. Accessory

Weighted chin up 3x8
Single arm DB/KB row 3x12
Banded Paloff Presss 3x20 ea side

C. Conditioning

20 E2MOM (10 rounds)
20/16 cal row

D. Metcon

4 RFT
4 BB bear complex (135/95)
8 devils press (50/35)
24/20 cal AAB

E. Metcon

20 AMRAP
12 deadlift (225/155)
12 burpee box jump over (24/20)
12 T2B

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