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: Clean and Jerk

Every 2:00 for 16:00

1RM Clean and Jerk

Start @ 60% and increase to a 1RM

C: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*The goal here is to keep sets of 3-5 TnG reps at a time or even work quick singles throughout.

*Sub 115/75

*Sub wt - use 60% Hang Power Clean and Push Jerk 1RM