HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

5/5 BB Single Leg Romanian Deadlift

6 No-Dip Muscle Cleans

:30sec BB Weighted Dead-Bug

10 Bird-Dogs

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3 Rounds

5 Kneeling Jump to Vertical Jump

3/3 Rotational Jump (90 degrees

10 Alternating Ice Skater Jumps (5/5) *stick landing

B: Warm-up (No Measure)

Barbell Primer
Take 7:00-10:00 to get athletes to working loads

4-5 Sets increasing loads

Clean Lift off

Pause sq Clean (pause sec at knee)

Sq Clean

C: Metcon (4 Rounds for reps)

4 Rounds
Partner 1: 400m Run

Partner 2: AMRAP

5 Squat Cleans

10 Pull-Ups

15 Wall Balls (R+20/14, Rx 16/12)

Clean Loads:

Set 1: (R+135/95, Rx 115/75)

Set 2: (R+155/105, Rx125/85)

Set 3: (R+185/125, Rx155/105)

...continue increasing by 10/5# until time is up

(AMRAP can go past 4 rounds)

SUB: Ring Rows or Jumping Pull-Ups for Pull-Ups

25min time cap