HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
20 Banded Pull-Aparts

10 V-Outs

8/8 Single Leg Crossbody RDLs

:30sec Weighted Wall Sit

B: Metcon (No Measure)

Plyometric
On a 10:00 Clock

5 Sets

5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs

R: 1:15-1:30 b/s

C: Pwr Cln + Sq Cln (1+1)

12:00 EMOM

Power Clean + Squat Clean

1+1, starting @ 60-70% of 1RM Clean

*Record heaviest set

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

3 Burpee Ring Muscle-Ups

3 Cleans (R+ 225/155, Rx 165/125)

*can be power or squat

Goal ~6 Rounds