HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Clean and Jerk warm-up (No Measure)

Clean + Jerk Warm-Up

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3 Sets

3 Position Hang Power Clean + Split Jerk

3 Sets

3 Position Hang Squat Clean + Split Jerk

C: Weightlifitng complex (Weight)

Every 2:30 for 15:00

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

D: Metcon (AMRAP - Rounds and Reps)

"Mitty"

10:00 AMRAP

8 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

12 SA DB Snatch (Rx50/35, S 40/25)

50ft SA OH Walking Lunge