HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

8/8 BB Single Leg RDL

6 (Inchworm Push-Up + Squat)

:30sec BB Weighted Dead-Bug

10/10 Glute Bridge Marching

B: Warm-up (No Measure)

Barbell Primer
3 Sets, working up to hang power clean weight

3 Deadlift

3 Hang Clean High Pull

3 Hang Muscle Cleans

3 Hang Power Clean

Then take 1-2 Sets to

Work up to Deadlift Starting Weight

C: Metcon (Time)

3 Rounds

400m Run

15 Deadlifts (R+ 225/155, Rx 165/125)

25m DB Farmers Carry (R+60/40, Rx 50/30) (12.5m down 12.5m back)

Rest 5:00

3 Rounds

400m Run

15 Hang Power Clean (R+135/95, Rx 115/75)

25m Farmers Carry

Goal: 8:00-10:00/Set

Time Cap = 12:00/Set, 29:00

SUB: 50% for Deadlifts and Power Cleans, Bike 40/30 Cals