HomeGrown AthletX - Functional Fitness

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A: Metcon (4 Rounds for weight)

Olympic Lifting
On the Minute x 8:

3 Squat Snatches

Rest 1 Minutes

On the Minute x 8:

2 Squat Clean and Jerks

Squat Snatch Percentages:

Sets 1-4: 63% 1RM

Sets 5-8: 68% 1RM

Squat Clean and Jerk Percentages:

Sets 1-4: 68% 1RM

Sets 5-8: 73% 1RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 mim
400m Run

1 Round of "DB Barbara"

1 Round of "DB Barbara"

20 DB Bent Over Rows

30 Push-ups

40 AbMat Sit-ups

50 Air Squats