HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

50ft SA KB OH Carry (R)

5 SA KB Front Squat (R)

5 SA KB Push Press (R)

50ft SA KB OH Carry (L)

5 SA KB Front Squat (L)

5 SA KB Push Press (L)

10 Burpee Bar Touches

B: Shoulder Press (Every 3:00 minutes, 5 sets, complete the following:
3 Strict Press @ 80%
2 Strict Press @ 85%
1 Strict Press @ 87-90%

Complete all 6 reps in the 3min window. Stay on the above percentages.
*Record heaviest 1rep)

C: Metcon (Time)

"What I Got"

7 Rounds for Time

7 Hang Power Clean

7 Thrusters

7 Shoulder to Overhead

Load: (Rx 95/65, S 75/55)

Time Domain: 8:00-12:00

Time Cap: 15:00

Primary Objective: Sub 90 seconds / Round

Secondary Objective: All sets unbroken

Stimulus: Barbell cycling / grip

RPE: 9/10