HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets
1:00 Row ski or bike (:30ez, :20mod, :10 hrd)
5 Barbell Upright Rows
5 No Dip Muscle Cleans
5 Hang Power Cleans
10 Alt V-Ups
B: Hang Power Clean
Every 2:00 for 12:00
3 Hang Power Cleans
*Scale for new athletes: High Hang x 5 Reps
*Record heaviest set of 3
C: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
15 GHD Sit-Ups or 15 Weighted Sit-Ups or 20 Abmat Sit-Ups
10 Hang Power Cleans (R+115/75, Rx 95/65)
15/12 Cal Row or ski or 14/10 cal bike
Goal: ~6 Rounds
D: Warm-up (No Measure)
Mobility - if time permits
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Up dog Pose