3/9/2019

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Functional Fitness

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Happy Saturday. If you’re satisfied with 19.3, get after today’s training. Otherwise, take a little rest today and re-test tomorrow. Today’s metcon is a long series of short AMRAP’s. The goal of this piece is to work on cycling movements consistently. Enjoy


Choose between A/B. C/D mandatory.

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A. Oly

Clean complex (clean hi pull, hi hang clean, clean from ground) 4x2 @ 70%

B. Strength

OHP 3x5 @ 75%

C. Metcon

3 rounds, rest 5:00 between

4 AMRAP: 6 single arm DB hang clean and jerk (50/35), 6 pull-up, 6 T2B

Rest 1 min

3 AMRAP: max cal AAB

Rest 1 min

4 AMRAP: 6 burpee box jump over (24/20), 6 HSPU, 6 DB thrusters (50/35)

D. Accessory

Single leg KB RDL 3x10

I/Y/T 3x10

Bottom up KB press 3x10

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Cronus Fit