HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Power Clean + Split Jerk

Every 2:00 for 12:00

1+1+2, 3 Sets

1+1+1, 3 Sets

Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Bring the Noise"

9:00 AMRAP

3 Wall Walks

15 Thrusters (Rx 95/65, S 75/55)

15 Toe to Bar

Goal: 4-6 Rounds