HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Jumping Jacks

:30s Split Jacks

:30s Knuckle Drags

:30s Hollow Hold

:30s Samson stretch

B: Metcon (5 Rounds for weight)

Squat Clean/Front Squat Ladder

Every 2:00

1 Squat Clean+4 Front Squats

2 Squat Cleans+3 Front Squats

3 Squat Cleans+2 Front Squats

4 Squat Cleans+1 Front Squat

5 Squat Cleans

60%-65% Squat Clean Max

Use a weight that’s challenging not to put down

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
100m Farmers Carry (if BB back rack)

20 Deadlifts

30 AbMat Sit-ups or 15 T2B

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double DB (R+50/35, Rx 40/25)