HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds

10 Squats

10 up dog down dog

10 Supermans

B: Hang Clean

On the Minute x 4:

Clean Pull + Hang Squat Clean + Front Squat

Rest 1 min

On the Minute x 8:

Build to a Heavy Single Hang Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

Teams of 2
AMRAP 20:

500m Run

70 Sq Jump Wall Ball (R+20/14, Rx 16/12)

50 Kettlebell Swings (R+70/53, Rx 53/44)

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Both partners Run at the same time

*Each partner must complete their 500m Run before the team starts Sq Jump Wall Balls

*with all other movements only person works at a time. *Break up reps however you want

*NO SHARING EQUIPMENT

*Home Sub cut reps in half