HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Back Squats

5 Barbell Squat Jumps

10 Behind the Neck Elbow Punch Throughs

Plyometrics

8 Sets x 3 Seated Box to High Box Jump *increasing height

B: Squat Clean Thruster

Every 90sec, 8 Sets

1 Squat Clean Thruster

*starting @ 60% of Clean and Jerk

*Record heaviest weight

C: Metcon (Time)

"When Nature Calls"

For Time

27-21-15-9

Cal Row (22-16-12-7 Female)

Thrusters (R+95/65, Rx 75/55)

Chest to Bar Pull-Ups

Power Cleans

*Bike cals 20/15/11/6 male, 16/12/8/5 female

Time Domain:

15:00-20:00

Time Cap: 20:00