HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
250 jog

5 No Dip Muscle Clean and Press (Empty Barbell)

3 Dual DB Squat Cleans

3 Dual DB Squat Jumps

3 Broad Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:30 for 6 Sets

Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk

*start @ 60% of hang power clean and increase to heavy for the day

*Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
3 Handstand Push-Ups

6 Hang Power Cleans (R+185/125, Rx155/105)

9 Box Jump Overs (R+24/20, Rx20/16″)

*each round increase the HSPU by 3 Reps

The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get athletes to the round of 18 handstand pushups.

SUBS: -Handstand Push-Up: to the 3 Box Pike Handstand Push-Ups variation first, then a floor pike handstand push-up, and if these are still not providing an optimal position we can move to dual db seated strict presses.