September 4, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds )


6 Deadlifts Between 65-80%

30 sec Plank

*Add weight from last week

Deadlifts MUST be UNBROKEN

*% Based on 1RM Deadlift

B: Metcon (Weight)

1: 100 m Run

1: Bear Complex for max load

3: Rest

Score is max weight on bar for bear complex.

Bear Complex Includes...

1 Power Clean + 1 Front Squat + 1 STOH + 1 Back Squat + 1 STOH (behind the neck)

Goal: Completion

Be smart on your barbell jumps, we don't want any chances of misses until your final set. Jerk are permitted.

Published by: Breanne Feudale in Uncategorized

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