HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

6 Inchworm Push-Ups

8 Hang Muscle Clean and Press

6 Behind the Neck Elbow Punch Through

6 Jumping Back Squats

B: Clean and Jerk

Every 90sec, 10 Sets

1 Rep @ 70-80% *no higher than 80%

*Record heaviest rep

C: Metcon (Time)

10 Rounds for Time

7 Thrusters (R+95/65, Rx 75/55)

5 Bar Facing Burpees

30 Double Unders

Time Domain:

10:00-15:00

Time Cap: 18:00