HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds Complete...)

5 Deadlifts Between 65-80%

:30s Plank

*% Based on 1RM Deadlift

B: Metcon (Time)

25 DB Box Step Overs (DB: R+50/35, Rx40/25) Box (R+24/20, Rx20/16)

10 Cleans (R+185/125, Rx155/105)

20 Box Step Overs

8 Cleans

15 Box Step Overs

6 Cleans

10 Box Step Overs

4 Cleans

Rest 2 Miin ...Then

1 mile Run

Goal: 8:30-9:30 For Part 1

CAP: 25 min

Clean should be performed as singles . Steady movement with box step overs. Practice efficient technique on the step overs to stay close to the box on each side to eliminate any extra movement.

Sub: 1600 m Row