HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Barbell Primer

1-2 Sets

3 Clean Dip Shrug

3 Clean Dip Shrug High Pull

3 High Hang Muscle Clean and Press

3 Push Jerk

3 Hang Power Clean

3 Push Jerk

3 Low Hang Power Clean and Push Jerk

C: Weightlifitng complex (Weight)

Power Clean + Push Jerk

12:00 EMOM

Min 1-2

2 reps @ 65%

Min 3-4

2 reps @ 70%

Min 5-6

1 rep @ 75%

Min 7-8

1 rep @ 80%

Min 9-12

1 rep @ 85-90%

*Record heaviest complex

D: Metcon (AMRAP - Rounds and Reps)

"Heat"

8:00 AMRAP

3-6-9-12-15...

Burpee Box Jump Overs (Rx24/20, S 20/16″)

After Each Set

*3 Power Clean and Push Jerk (Rx155/105, S 125/85)