HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Cycling
OTM x 7:

Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk

Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks

Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks

Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks

Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks

Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks

Minute 7 – 1 Hang Squat Clean + 7 Push Jerks (R+135/95, Rx 115/75)

B: Metcon (Time)

B) For Time:

50 Wallballs Sq Jumps (R+20/14, Rx 16/12)

50 KB Swings (R+53/35, Rx44/26)

50 Wallballs Sq jumps (R+20/14, Rx 16/12)

*On the Minute – 5 Deadlifts (R+ 225/155, Rx 165/125)

Workout starts with the Deadlifts.

*R+ Wallball Sq jumps over Barbell

*20:00 Time Cap