3/5/2025

Written By Cronus Fit

Functional Fitness

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The work capacity piece is meant to be done with a single KB - 53/35 is probably a good weight to use for the vast majority of people.

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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