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Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

6 minute AMRAP, For Quality:

9/7 Cal Row

9 Burpees Over Rower

9 Inchworm Push-Ups

- then -

3 minute AMRAP, For Quality:

5 Hollow Rock

7 Arch Rocks

30sec Wall Sit

B: Power Clean (Barbell Prep / Technique
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

into..

3-5 Sets
3 Position Power Clean, adding weight to 60% on each set )

C: Metcon (Time)

"Nash-Vegas"

3 Rounds, For Time:

32/24 Cal Row or Ski or Cal Bike 28/20

24 Alt Dumbbell Hang Clean and Jerks (Rx50/35, S 40/25)

16 Burpee Box Jumps (Rx24/20, S 20/16″)

8 Power Cleans (Rx 185/125, S 155/105)

Time Domain: 15:00-20:00

Time Cap: 20 minutes

Primary Objective: Get as far as you can in this workout, this should be a challenging time cap for you. Build a plan that will allow you to get the most out of yourself.

Secondary Objective: If you can complete within the time frame, focus on unbroken on the dumbbell clean and jerks and complete row sub 2:00 minutes for all sets.

RPE: 8/10

D: Midline (No Measure)

12:00 AMRAP, For Quality

:45 Sorenson Hold

:30sec GHD Supine hold

:30/:30 Side Plank Hold