Functional Fitness

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Happy Friday crew. Hope everyone enjoyed their active recovery day yesterday. On today’s Oly work - try and touch and go your reps and try to work on maintaining solid positioning. The two metcons today are focusing on work capacity/grunt work Get after it.

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

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A. Oly

10 EMOM 2 PC+PJ @ 70%

Try to cycle

B. Accessory

DB alternating Z-press 3x15

Pushup plank hold shoulder taps 3x20 ea arm

Chin up 3x12

C. Metcon

4 RFT (12 min cap)

30 WB (20/14)
20 GHDSU
30 KB swing (53/35)

D. Metcon

3 RFT (12 min cap)

30/24 cal row
20 power clean and jerk (95/65)
10 bar MU

E. Work Capacity

20min E2MOM

Run 200m, rest walk remainder

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