HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

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2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

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5 Sets x 30ft Broad Jumps

*goal: Achieve 30ft in as few broad jumps as possible

B: Front Squat

Take 12:00 to Establish 3RM Front Squat from the Floor

C: Metcon (AMRAP - Rounds)

90sec AMRAP, 60sec Rest

Round 1:

9 Squat Cleans (R+135/95, Rx 115/75)

9 Bar Facing Burpees

Max Devils Press (R+50/35, Rx 40/25)

Round 2:

7 Squat Cleans

7 Bar Facing Burpees

Max Devils Press

Round 3:

5 Squat Cleans

5 Bar Facing Burpees

Max Devils Press

Round 4 and continue if you haven't finished

3 Squat Cleans

3 Bar Facing Burpees

Max Devils Press

*continue until 30 Devils Press Completed