HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Push-up to Down Dog

10 Air Squats

10 empty bar DL

10 bent over barbell rows

B: Squat Clean and Jerk (Complex 6 Sets)

1 Pausing Hang Squat Clean (2sec above knee)

1 Hang Squat Clean

1 Split Jerk

Record heaviest weight

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
1000m Run

15 T2B

15 Hand Release Push-ups

30 AbMat Sit-ups

*Home Sub T2B=V-ups