HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

1: 15-20 Hollow rocks

2: 100 m Run

3: 10-15 Push ups (from knee if needed)

4: 15-20 Air Squats

B: Hang Power Clean (Barbell Conditioning Week 2/12)

Hang Power Clean

10:00 EMOM

Min 1-2: 10 Reps @ 55-60%

Min 3-4: 8 Reps @ 60-65%

Min 5-6: 6 Reps @ 65-70%

Min 7-8: 4 Reps @70-75%

Min 9-10: 2 Reps @75-85%

% are based off your 1RM Hang Power Clean

C: Metcon (Time)

200-150-100-50-25

Double Unders

1-2-3-4-5

Tire Flips

R+ / Rx: As Prescribed

Scaled: Sandbag clean over the shoulder

400/300/200/100/50 Singles

CAP: 18 Min

Push yourself and your boundaries.