HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:30 second jump rope practice

10 Cossack Squats

10 Wall Facing Handstand Shoulder Taps

10 Bar Kip Swings

5 Broad Jumps For Distance

AA: Warm-up (No Measure)

Barbell Primer

Every 90sec, 4-5 Sets w/ light loads

High Hang Muscle Clean

Tall Clean

High Hang Power Clean

Hang Squat Clean

Full Clean

B: Metcon (Time)

"Tropic Thunder"

For Time:

120 Double Unders (A: 240 singles)

90 Toe to Bar (A: Strict Knee Raises)

60 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

*Can Partition in anyway you want to

into...

10-8-6-4-2 Squat Cleans

Loads:

(Rx135/95, S 115/75)

(Rx155/105, S 125/85)

(Rx 185/125, S 155/105)

(Rx 225/155, S 165/125)

(Rx 245/165, S 205/135)

Time Domain: 14:00-17:00 minutes

Time Cap: 20 minutes

Primary Objective: Complete the workout in under 16:00 minutes

Secondary Objective: Complete the Clean Ladder in under 6:00 minutes

Score: Time