HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30sec Handstand Hold

10 Cat Cows

:30sec Wall Sit

10 GHD Back Extensions or 10 Supermans

20 Bear Plank Shoulder Taps

B: Warm-up (No Measure)

Jerk Specific Prep

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

C: Split Jerk (12:00 EMOM 
Min 1-2 
2 reps @ 65% 
Min 3-4 
2 reps @ 70% 
Min 5-6 
1 rep @ 75% 
Min 7-8 
1 rep @ 80% 
Min 9-12 
1 rep @ 85%+ 

*Record heaviest weight)

D: Metcon (Time)

"Soldier Boy"

For Time:

10-9-8-7-6-5-4-3-2-1

Strict Handstand Push-Ups

Chest to Bar Pull-Ups

RPE: 7/10

Time Domain: 7:00-9:00

Time Cap: 10:00

Primary Objective: Complete all sets unbroken

Secondary Objective: Complete workout in under 8:00

Goal: Full range of motion on all reps. Preparing for the Open

E: Mobility (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

F: Accessories (4 Sets, For Quality 
10 Feet Elevated Parallette Push-Ups 
14 Rear Delt Fly's, light load 
18 Alt Dumbbell Bicep Curls, moderate )