HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Clean Specific Prep

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

–

2 Position Clean Prep

5 Sets, Building to Working Weights

1 Hang Clean High Pull

1 Hang Squat Cleans

1 Low Hang Squat Clean or From Floor Once Weight is on the Bar

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Squat Clean

10:00 EMOM

1+1 @ 72%+, increaseby feel

*Move efficiently with speed

D: Metcon (Time)

"Butcher"

For Time

30 Bar Facing Burpees

30 TnG Power Clean (Rx135/95, S 115/75)

*every break on Power Cleans complete 3 Bar Facing Burpees

RPE: 9/10 (Rate of perceived exertion)

Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete Workout in Sub 7:00

Secondary Objective: Complete Power Cleans in 3 Sets or Less