HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

B: Warm-up (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Weightlifting Complex (Hang Power Clean + Low Hang Power Clean + Split Je)

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

1+1+1 @ 75%+

% is based off limiting movement

*Record heaviest complex

D: Invincible (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Strict Handstand Push-Ups

10 Power Cleans (R+115/75, Rx 95/65)

15 Pull-Ups

20 Air Squats

Goal: ~5 Rounds +/- 20 Reps