HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 to 3 sets for quality - time cap 10min
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Back Squats

5 Barbell Squat Jumps

10 Behind the Neck Elbow Punch Throughs

Plyometrics (10:00 Cap)

8 Sets x 3 Seated Box to High Box Jump *increasing height

B: Metcon (Weight)

Clean complex
10:00 EMOM

min 1: 3 Power Cleans

min 2: 2 Hang Squat Clean + 2 Front Squats

Load: 70-75% of Power Clean across

*Record heaviest load*

C: Metcon (AMRAP - Rounds and Reps)

"T.C. Williams"

12:00 AMRAP

6 Power Cleans (R+135/95, Rx 115/75) (unbroken)

6/6 Single Dumbbell Step-Ups (R+24/20, Rx20/16″) (1xR+50/35, Rx 40/25) (6 reps on the right foot, then 6 reps on the left foot)

48 Double Unders (SUB 96 singles)

Goal: ~1:30/Round, 7+ Rounds