HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds for quality, Cap 10:00
1:00 Bike

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

5 Tall Box Jumps

:20-:30 Handstand Hold (Wall Supported)

B: Weightlifting Complex

Every 2:00 for 12:00

Power Clean + Hang Squat Clean + Front Squat + 2 Jerk

*start @ 60-65% and build to a heavy complex

C: Metcon (No Measure)

16:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 7 Hang Power Cleans + 7 S2OH (R+135/95, Rx 115/75)

Min 3: 21/15 Cal Row or Ski or 15/11 Cal Bike

min 4: 15 Wall Balls (R+20/14, Rx 16/12)

*Record total reps for each movement in notes