7/9/2019

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Functional Fitness

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Just work today. Nothing complicated on the program. The metcon today will be pretty grippy, focus on maintaining a good pace throughout the 4 rounds and try to keep the pacing consistent.


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

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A. Oly

Snatch 1x3@60%, 3x3@70%, 2x3 @ 80%, 1x3@85%

B. Accessory

Single arm bottom up KB walk 3x50' ea arm

Pendlay row 3x10

I/Y/T 3x10

C. Metcon

16 min E4MOM (4 rounds)

20 Pull-ups
15 DB front rack squat (50/35's)
10 DB Hang power clean
5 DB Thruster

D. Conditioning

Row 8x500m, rest 1:00

Pace @ 2k pace

E. Gymnastics

For time:

25-20-15-10-5 GHDSU
5-4-3-2-1 ring muscle up

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Cronus Fit