3/21/2025

Functional Fitness

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Scale as needed for the work capacity piece. You should be able to finish each round comfortably with ~15-20 seconds.

A/B mandatory. Pick 1 out of C/D.

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A. Oly

Snatch complex - low hang snatch, OHS, hang snatch, OHS, hi hang snatch, OHS 6x1

B. Accessory

B1. Weighted pistol 3x10
B1. Bottom up KB press 3x12
B1. Banded paloff press 3x20

C. Conditioning

25 min E5MOM (5 rounds)
300m shuttle sprint (50m lengths)

D. Work Capacity

40 min EMOM, alternating
1 round cindy (5 pull ups, 10 pushups, 15 squats)
100m run
4 DB lungster (power clean, lunge, lunge, thruster, 2x50/35's)
100m run
Rest

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