HomeGrown AthletX - Functional Fitness

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A: Power Clean (Week 11/12)

Power Clean

On a 10:00 Clock...

Find 1RM Power Clean

- Rest 3:00

For Time:

20 Reps @ 80% of the Days Max

*Reps must be power

*Focus on keeping good technique and not letting your feet get too wide in your catch.

CAP: 20 Min

B: Metcon (Time)

4 Rounds

400m Run

12 Double DB Devil Presses (R+50/35, Rx40/25)

Goal: 15-16:00 min

CAP: 20 min

*Be efficient with the dumbbells and use a good active recovery pace in the early rounds to leave you with a sprint at the end