HomeGrown AthletX - Functional Fitness
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
Published by: Breanne Feudale in Uncategorized