HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
15 Banded Goodmornings

6 Muscle Cleans

6 Front Squats

6 Scapular Push-Ups + 6 Push-Ups

4 High Box Jumps

B: Metcon (2 Rounds for weight)

17:00 EMOM
min 1: 5 Squat Cleans @ 65%

min 2: 6 Bench Press @ 65%

min 3: Rest *adjust loads

min 4: 4 Squat Cleans @ 70%

min 5: 6 Bench Press @ 70%

min 6: Rest *adjust loads

min 7: 3 Squat Cleans 75%

min 8: 6 Bench Press @ 70%

min 9: Rest *adjust loads

min 10: 5 Squat Cleans @ 65%

min 11: 5 Bench Press @ 75%

min 12: Rest *adjust loads

min 13: 4 Squat Cleans @ 70%

min 14: 5 Bench Press @ 75%

min 15: Rest *adjust loads

min 16: 3 Squat Cleans @ 75%

min 17: 5 Bench Press @ 80%

**Only record min 16/17**

C: Metcon (Time)

15-12-9 Deadlifts (R+ 275/185, Rx 225/155)

30-24-18 Push-Ups

Time Domain: 4:00-7:00

Time Cap: 10:00