HomeGrown AthletX - Functional Fitness
A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)
10:00 EMOM
Min 0-3: 6 Reps @ 65-72%
Min 4-6: 5 Reps @ 75-78%
Min 7-9: 4 Reps @ 80-82%
Min 10: 3 Reps @ 85+%
% Based on 1RM power clean and jerk
*Keep unbroken as long as possible
**Record Min10 for 3 reps
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
60 Double Unders (SUB 120 Singles)
100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)
15/12 Cal Row, Ski or 11/8 cal bike
Goal: 4+ Rounds
Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.
Published by: Breanne Feudale in Uncategorized