HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Front Rack Stretch: 30 Seconds each side
Calf Stretch: 30 Seconds each side (on rig )
B: Warm-up (No Measure)
30 Seconds Each:
Lateral Hops Over Barbell
Spidermans
Cossack Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees
C: Clean and Jerk (Complex)
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
Note: Record heaviest complex
D: Metcon (Time)
3 Rounds
15 Hang Squat Cleans (R+115/75, Rx 95/65)
15 Lateral Barbell Burpees
Choose a weight that you are confident in completing with just 1 break during the workout
Published by: Breanne Feudale in Uncategorized