HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

1:00 Cardio of Choice

10 Barbell RDLs

5 Hip Muscle-Cleans

10 Medball Cleans

10 V-Outs

10 Jumping Squats

B: Power Clean

Take 10:00 to Find a Heavy Power Clean for the Day

C: Metcon (Time)

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

25 Power Cleans (R+135/95, Rx 115/75)

40 Wall Balls

20 Power Cleans

30 Wall Balls

15 Power Cleans

20 Wall Balls

10 Power Cleans

10 Wall Balls

5 Power Cleans

Goal: 11:00-15:00

Time Cap: 22