HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row bike or ski

10 Barbell Good Mornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B1: Clean and Jerk

Every 2:30 for 15:00

Set 1: 4 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 4 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

*Record set 6

B2: Clean Pull

3 Reps @ 90% x 2 Sets

3 Reps @ 95% x 2 Sets

*Record 2 sets at 95%

C: Metcon (4 Rounds for time)

Barbell conditioning
Every 3:00 for 12:00 (4 Sets)

2 Rounds

7 Push Jerk (R+115/75, Rx 95/65)

7 Box Jumps (R+24/20, Rx20/16″)

*Each Set add 2 Reps to Each, so you will end at 13 and 13"

Goal Time Domain:

1:00-1:15 R1

1:15-1:45 R2

1:45-2:15 R3

2:15-2:45 R4

The weight should be at a load that allows for unbroken sets at least through the first 3 rounds.