HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk

EMOM 10:00

1 Clean & Jerk

Minutes 1-5 (Warm-Ups)

Minutes 6-10 (Work Sets)

*Score = Log all 5 work sets. Score is heaviest load.

*Rest from 10:00-13:00

Athletes can start with an empty barbell or a light load.

The goal is to build across the EMOM.

1:00 goes by fast, so be sure to have your weights set up close by but out of the way

REST 3 MIN.

B: Metcon (Time)

50 Clean and Jerks (R+135/95, Rx 115/75)

[Every minute, starting at 0:00 perform: 20 Double-Unders](Sub 40 singles)

Score = Total time to complete all 50 Clean and Jerks

25min time cap

MOVEMENT MODIFICATIONS:

CLEAN & JERKS

Decrease Load/Reps

Hang Cleans (if cannot pull from the ground)

Double Dumbbell Clean & Jerks (or single)

Double Dumbbell Hang Clean and Jerks (or single)

DOUBLE UNDERS

20 Line Hops

40 Single Unders