1/20/2026

Written By Cronus Fit

Functional Fitness

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Scale the reps on the conditioning piece as needed. You should be finishing each round at the 45-50 second mark.

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

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A. Oly

hang snatch 2@60%, 2@70%, 2@80%, 2x2@85%, 3x2@90%

B. Accessory

Bottom up KB press 3x10
DB/KB row 3x10
I/Y/T 3x10

C. Conditioning

40 EMOM (10 rounds total)
20/16 cal row
15 burpees
20/16 cal row
Rest

D. Metcon

15 AMRAP
10 double KB snatch (53/35)
15 double KB squat (53/35)
1-2-3.. wall walk

E. Gymnastics

8 AMRAP
30 double unders
16 pistols (total)
8 T2B

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1/19/2026