HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality (10min cap)
1:00 Row

6/6 SA KB Front Rack Squat

6/6 SA KB Push Press

5 High Box Jumps + 5 Box Jump All the Way Overs

:20-:30 Handstand Hold (Wall Supported)

B: Split Jerk

Behind the Neck Split Jerk + Split Jerk

Every 90sec, 8 Sets

1+1 @ 70%+ and Building

*Record heaviest set

C: Metcon (Time)

3 Rounds

8 Clean and Jerk (R+155/105, Rx125/85)

24 Wall Balls (R+20/14, Rx 16/12)

---into---

3 Rounds

6 Clean and Jerk (R+185/125, Rx155/105)

18 Toe to Bar

Time Domain: 12:00-17:00

Time Cap: 25:00