HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds, For Quality (10:00 Cap)
100m jog

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

:20-:30 Handstand Hold (Wall Supported)

B: Metcon (Weight)

Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
For Load: Every 2:00, 6 Sets

Set 1: 1+1+1+1 @ 65%

Set 2: 1+1+1+1 @ 65%

Set 3: 1+1+1+1 @ 70%

Set 4: 1+1+1+1 @ 70%

Set 5: 1+1+1+1 @ 75%

Set 6: 1+1+1+1 @ 75%

*Pause 3sec overhead in split jerk

*Record Set 6

C: Metcon (5 Rounds for reps)

1:30 AMRAP, 1:00 Rest, 5 Sets
2 Rounds

6 Hang Power Clean (R+135/95, Rx 115/75)

5 Push Jerk

-Max Lateral Burpee Over Bar in remaining time

Goal: 8-12 Lateral Burpees over Bar, Unbroken complex each round, drop between rounds

*Focus is on barbell cycling and conditioning. We have 2 rounds of hang power cleans and push jerks followed by max burpees in the remaining time. Goal here is to have about 30sec of lateral burpees each round. This should leave time for 8-12 burpees. Each round should be unbroken from the hang power cleans to shoulder to overhead. Drop the bar then do next round and hit the burpees fast and furious before the 1:00 rest time

R+ & Rx: as prescribed