HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 Bootstrappers + Thoracic Rotations

10 "No-Dip" Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

10 Bradford Presses

5 Burpee Broad Jumps

B: Weightlifting complex

Hang Power Clean + Push Jerk + Split Jerk w/3sec Pause in Catch

3+2+1

Every 90sec, 6 Sets @ 60% of Clean and Jerk

*Record heaviest complex

C: Metcon (5 Rounds for reps)

1:30 AMRAP/1:30 Rest x 5 Sets

15 Dual DB Bench Press (R+50/35, Rx 40/25)

10 Burpees

-Max Double Unders in Remaining Time

*Record max DU or Singles for each round