HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality (10min cap)
10 bootstrap squats

6/6 Single Arm DB Push Press

5 Squat Jumps

B: Metcon (Distance)

Plyometrics
Every 1:30 of 6 rounds

3 Reps for Max Distance Broad Jumps

C: Split Jerk (Behind the neck)

Every 1:30 for 12:00, 8 Sets

1 Rep, start @ 60% of Split Jerk and Increase to Max for the Day

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
2/2 SA DB Clean and Press (R+50/35, Rx 40/25)

4 Box Jump Overs (R+24/20, Rx20/16″)

4/4 SA DB Clean and Press

8 Box Jump Overs

6/6 SA DB Clean and Press

12 Box Jump Overs

8/8 SA DB Clean and Press

16 Box Jump Overs

Keeping Increasing Reps until Time is Up

Goal: Into the round of 10/10 and 20 reps.