HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 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: Metcon (Distance)

Plyometrics
5 Sets x 3 Seated Box Jump to High Box

*increase height on each set

C: Metcon (Weight)

Weighlifting
Power Clean + Front Squat + Split Jerk

Every 2:30 minutes, 6 Sets, complete the following

3 x (1+1+1) @ 65%

3 x (1+1+1) @ 70%

3 x (1+1+1) @ 75% x 2 Sets

2 x (1+1+1) @ 80%

2 x (1+1+1) @ 85%

*Record last set at 85%

D: Metcon (Time)

5 Rounds for Time

7 Hang Power Cleans (R+95/65, Rx 75/55)

7 Thrusters

7 Shoulder to Overhead

Time Domain: 4:00-6:00

Time Cap: 9:00