HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk (Complex)

On the 2:00 x 3 Sets:

5 Deadlifts

3 Hang Power Cleans

1 Jerk

On the 1:30 x 3 Sets:

3 Deadlift

2 Hang Power Clean

1 Jerk

On the Minute x 3

1 Deadlift

1 Hang Power Clean

1 Jerk

*build in wt.

Note: Record heaviest complex

B: Metcon (4 Rounds for time)

On the 4:00 x 5 Rounds:
400 Meter Run

1 Round of "DT"

1 Round of "DT"

12 Deadlifts (Rx155/105, Scaled 125/85)

9 Hang Power Cleans

6 Push Jerks