HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

5 Inchworm Push-Ups

5/5 Single Leg Kettlebell RDLs, Moderate Load

5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load

:15/15 Second Single Leg Glute Bridge Hold

:30 Second Reverse Plank Bridge Hold

B: Weightlifitng complex (Weight)

Every 2:30, 5 Sets

Clean Pull + Low Hang Power Clean

Rest 10 seconds

Power Clean + Push Jerk

Rest 10 seconds

Power Clean + Split Jerk

Starting @ 70% of Limiter

C: Metcon (2 Rounds for time)

"Horses in Heaven"

0:00-10:00 minutes

For Time:

10 Lateral Burpees

10 Clean and Jerks @ (Rx135/95, S 115/75)

10 Lateral Burpees

10 Clean and Jerks @ (Rx135/95, S 115/75)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 185/125, S 155/105)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 185/125, S 155/105)

@ 10:00 minutes, until 14:00

5 Clean and Jerks @ (Rx 225/155, S 165/125)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 225/155, S 165/125)

Score: Time for Each Part Combined

6:00-8:00 minutes for the first part

2:00-3:00 minutes for the second part

Time Cap for Second Part 4:00 minutes

Primary Objective: Clean and Jerk Cycling Technique and Efficiency

Secondary Objective: Lateral Burpees over the Bar

Stimulus: Barbell Cycling / Strength Endurance

RPE: 7/10