HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Child’s Pose: 50 Seconds each side

Barbell Straddle Stretch: 50 Seconds

Wrist Stretch: 50 Seconds

B: Warm-up (No Measure)

30 Seconds Each:

Plate Hops

Glute Bridges

up dog Down Dog

Plate Romanian Deadlifts

Glute Bridge Walkouts

Shoulder Taps

Plate Ground to Overhead

Push-up to Down Dog

C: Clean and Jerk (Complex and Hang position)

On the 2:00 x 4 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

1 Hang Squat Clean

2 Split Jerks

Start on 10:00

EMOM for 10:

1 Hang Squat Clean and Jerk

*Build to a Heavy for the day.

Note: Record heaviest lift

D: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
*The intended time range is between 5-10 minutes

*This should be a load that allows you to complete the Hang Power Cleans within 2-3 sets and the Push Jerks unbroken during the workout