Functional Fitness

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For the hypertrophy piece, one rep is a power clean + 3 push presses, so you’ll be doing 3 “reps” of that for a total of 3 power cleans and 9 push presses. For the work capacity piece, choose a challenging weight, probably 53/35 for the workout. The goal isn’t necessarily to destroy yourself, rather, it’s to build up some capacity with loads.

A/B mandatory. Pick 1 out of C/D/E based on perceived weakness.

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A. Hypertrophy

A1. Power clean + 3 push press 5x3
A1. Bottom up KB Press 5x10

B. Accessory

B1. Single leg RDL 3x10
B1. Banded Paloff Press 3x20
B2. DB Bent over row 3x10
B2. I/Y/T 3x10

C. Conditioning

Row/ski 20 rounds
30s on/30s off

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)

E. Gymnastics

6 RFT

12 T2B
12 HSPU
60 DU

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