HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

B: Cluster (Every 3:30 minutes, 5 sets, complete the following:
3 Cluster @ 70%, unbroken (tng)
2 Thrusters @ 80%, unbroken
1 Thruster @ 87-90%

In each 3:30 minute window complete all 6 reps. % are based on your 1rm thruster.
*Record heaviest single)

Sq Clean Thruster

C: Metcon (Time)

"The Broker"

For Time:

21-15-9

Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Chest to Bar Pull-Ups

Time Domain: 3:00-6:00

Time Cap: 10:00

RPE: 9/10

Stimulus: Shoulders / Anaerobic

Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible.

Secondary Objective: Unbroken chest to bar pull-ups