HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Row
10 Barbell Goodmornings
8 Barbell Back Squats
6 Behind the Neck Strict Press
4 High Box Jumps
B: Clean and Jerk (Cycle test #4)
Every 2:00, 9 Sets
3 Rounds
2 Reps @ 75%
2 Reps @ 80%
1 Reps @ 85%
*increase weight on the single reps
C: Metcon (Time)
21-18-15-12-9-6-3
Deadlifts (R+155/105, Rx125/85)
Box Jumps (R+24/20, Rx20/16″)
Time Domain: 7:00-11:00
Time Cap: 15:00
Published by: Breanne Feudale in Uncategorized