HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:15sec Dead-Hang + :15sec Active Hang

10 Barbell RDLs

10 BTN Strict Press

:15sec Barbell OH Hold

10 Alt Jumping Lunges

B: Warm-up (No Measure)

Primer
2 Sets, start @ hip, then from knee, then from mid-shin

3 Clean High Pull

3 Muscle Clean

3 Push Press

3 Push Jerk

3 Split Jerk w/3sec pause in split

--Then add weight and hit singles up to 70%

C: Clean and Jerk (16:00 Snake EMOM)

1+1 @ 70% for first 8 minutes Next 8 minutes is as follows 75% for 1+1, if you make a lift you go to 80%, if you miss a lift you go back to 70% and so on, hence the snake structure.

*Record best C&J

D: Metcon (Time)

7 Rounds
7 Front Squats (R+155/105, Rx125/85)

7 Chest to Bar Pull-Ups

Time Domain 5:00-8:00

Time Cap: 12:00

SUBS: we want to find a weight that can allow for unbroken sets on the squats