HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Behind the Neck Elbow Punch Throughs

5/5 Single Arm Ring Rows

5 Strict Knees to Chest

5 Pike Push-Ups

3 Tall Box Jumps

B: Hang Clean (Weightlifting + Gymnastics :
10:00 min EMOM , Alt
min 1: Hang Squat Cleans
min 2: Set of SHSPU - See B1
Hang Squat Cleans
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90% )

B1: Handstand Push-ups (40-50% of 1RM)

C: Metcon (Time)

"Round Trip"

For Time

30 Toe to Bar

20 Back Rack Reverse Lunges

20 Toe to Bar

20 Back Rack Reverse Lunges

10 Toe to Bar

Load: (Rx135/95, S 115/75)

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Unbroken Back Rack Reverse Lunges

Secondary Objective: Maintain sets of 5+ on Toe to Bar

Stimulus: Midline Conditioning / Muscular Stamina

RPE: 7/10