4/1/2026
Functional Fitness
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Choose two KB’s for the work capacity piece that you can do the clean/overhead movements. Try to stay with the same weights throughout the piece.
A/B mandatory. Pick 1 out of C/D.
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A. Hypertrophy
A1. Power clean + 3 overhead press 5x2
A1. Ring row 5x10
B. Accessory
B1. Single leg RDL 3x10 ea
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10 ea
B2. I/Y/T 3x10
C. Conditioning
Row/ski
4x2k, rest 3:00
D. Work Capacity
30 AMRAP
20 KB squat clean (alternating)
100' KB suitcase carry (split between two arms)
20 KB snatch (alternating)
100' KB overhead walk (split between two arms)
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#cronusfit #rltw #besomebody #earnit #paytheman
