HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Childs Pose: 40 Seconds

Barbell Ankle Stretch: 40 Seconds

Warrior Squats: 40 Seconds

B: Warm-up (No Measure)

3 Rounds
10 Up Dog Down Dog

10 Alt Spidermans

10 Cossack Squats

C: Metcon (Weight)

Barbell Complex
2 Power Cleans

2 Front Squats

2 Push Jerks

*Build up

*this is a 6-rep barbell complex that is designed to be completed unbroken

*We’ll build to a heavy complex with the movements that are also used in our conditioning piece

Note: Record heaviest barbell complex

D: Metcon (Time)

30-20-10:

Power Cleans (R+95/65, Rx 75/55)

Front Squats

Push Jerks

*choosing the correct weight is important

*The most challenging movements will likely be the front squats or push jerks

*Pick a weight that allows you to complete 20+ reps of these unbroken when fresh

*The intended time range for this wod is 9-15 minutes