HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality (10min Cap)

1:00 KB 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Walking Lunge (5/5)

:15/:15 Overhead Tricep Stretch

B: Warm-up (No Measure)

Primer - 5min
-High Hang Muscle Clean + Front Squat + 1 and ¼ Front Squat

-Hang Muscle Clean + 1 and ¼ Front Squat + Tall Squat Clean

-Low Hang Muscle Clean + Front Squat + High Hang Squat Clean

*Add Loads

Pause Clean Pull + Slow Squat Clean + Squat Clean

C: Squat Clean (20min cap)

3 Sets

3 Reps @ 70%

R: 45sec

3 Reps @ 75%

R: 45sec

2 Reps @ 80%

R: 60sec

1 Rep @ 82%+

R: 2:00 b/s

*increase weight each set

D: Metcon (Time)

For Time:

2 Rounds

70/57 cal row or ski or 50/40 Cal Bike

30 Burpees to Target 6’’

Rest 3min

Time Domain: 5:00-8:00 per round with a 20 min Time Cap.