HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 up dog down dog

10 Shoulder taps

10 Warrior Squat

B: Metcon (Time)

30-20-10

Pendlay rows

Strict Handstand Push-ups on box

C: Metcon (4 Rounds for weight)

On the 4:00 x 6 Rounds:
250 Meter Run

10 V-ups

5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean

*After completing the 3 listed movements, you’ll rest until the next round begins

*Rounds begin every 4 minutes [0-4-8-12-16-20] *With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

*Your score for each round is the weight lifted for the hang power cleans

*There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest

*These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights