HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 Sets for quality (5min cap)
1:00 Row (30sec ez/20sec moderate/10sec hard)

8 Barbell Upright Rows

8 Barbell Push Press

10 Deep Lunge Mountain Climber

R: 30sec

3/3 Single Leg Box Jump

Triple Respons Broad Jump

R: 60sec b/s

B: High Hang Power Clean + Hang Power Clean + Split Jerk

Every 2:00 for 12:00 (6 Sets)

1+1+1, building from 60% to heavy for day

% off limiting movement

C: Metcon (Time)

1000m Row or Ski

30 Burpee Box Jump Overs (R+24/20, Rx20/16″)

30 Power Clean + Push Jerk (R+135/95, Rx 115/75)

Time Domain: 11:00-15:00

Time Cap: Time Cap: 15:00