HomeGrown AthletX - Functional Fitness

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A: Hang Power Clean (Complex)

5 Rounds

1 Clean Deadlift

2 Hang Clean Pulls

1 Hang Clean High Pull

1 Hang Power Clean

*Build up in wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
2, 4, 6, 8, 10….

Box Jump Over (R+30/24,Rx24/20″)

DB Alt Renegaded Row (R+50/35, Rx 40/25)

*Run 250m after every round

This is an ascending ladder rep scheme. Add 2 reps to each movement for each round

Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)

For the Run 1 meter = 1 rep*

MODIFICATIONS:

BOX JUMP OVER

Decrease Height

Step Over

Broad Jumps

RENEGADE ROWS

Decrease Load

2x Shoulder Taps

Alternating Dumbbell Bench

RUN

13/10 Cal Bike