Announcements

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)

12 minute EMOM

Minute 1: 1:00 Cardio Choice

Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load

Minute 3: :15 Passive Hang + :15 Active Hang

Minute 4: Active Stretch of Choice

B: Warm-up (No Measure)

Barbell Primer: Clean + Jerk

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 Split Jerks w/2sec Pause in Catch

C: Clean and Jerk (THIS IS A SQ CLEAN & SPLIT JERK
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
*Record heaviest sing;le)

D: Metcon (Time)

“Whisky”

3 Rounds, For Time:

30 Wall Balls (Rx 20/14, S 16/12)

20 Chest to Bar Pull-Ups

10 Deadlifts (Rx 275/185, S 225/155)

Goal: 11:00-13:00 minutes

Time Cap: 15:00

Primary Objective: Achieve goal time

Secondary Objective: Select the option that youneed to focus on.

option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace

RPE: 8/10