HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Barbell Goodmornings

10 Behind the Neck Strict Press

6 Inchworm Push-Ups

20 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press

Every 2:00 for 12:00

1 Power Clean + 7 Push Press x 2 Sets

1 Power Clean + 5 Push Press x 2 Sets

1 Power Clean + 3 Push Press x 2 Sets

*start @ 65% of your push press and increase loads

C: Metcon (2 Rounds for reps)

6:00 AMRAP, 3:00 Rest x 2 Sets

5 Front Squats (R+205/145, Rx155/115)

10 Handstand Push-Ups

5 Power Cleans

30 Air Squats