HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
5 Romanian Deadlift

5 Sumo Stance Good mornings

10 Alternating Supine Leg Raises

5 Kip Swings

B: Warm-up (No Measure)

Barbell Primer (light to moderate weight)
6:00 AMRAP for Quality

3 Clean High Pull

3 Clean Muscle Clean

3 Strict Press

3 Push Press

3 Push Jerk

C: Metcon (Weight)

Barbell Complex
Power Clean + Hang Power Clean + Push Jerk

Every :90, 9 Sets

Set 1: 2+1+2 @ 65%

Set 2: 2+1+1 @ 70%

Set 3: 1+1+1 @ 75%

Set 4: 2+1+2 @ 70%

Set 5: 2+1+1 @ 75%

Set 6: 1+1+1 @ 80%

Set 7: 2+1+2 @ 75%

Set 8: 2+1+1 @ 80%

Set 9: 1+1+1 @ 85

*Record Set 9

D: Metcon (Time)

30 Toe to Bar

30 Clean and Jerk (R+135/95, Rx 115/75)

30 Toe to Bar

Goal: 6:00-9:00

Time Cap = 11:00

SUBS: 30 Knee to Elbow or 30 V-Ups or supine toe to bar