HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Olympic - Heavy
Percentages based on 1RM

10 Power Cleans @ 76%

8 Power Cleans @ 80%

6 Power Cleans @ 84%

4 Power Cleans @ 88%

2 Power Cleans @ 92%

B: Metcon (AMRAP - Reps)

5 Rounds for Reps
1 Minute Max Calorie Row, Ski or Bike

1 Minute Max Power Cleans (R+135/95, Rx 115/75)

1 Minute Max Burpees

1 Minute Rest

*Pick a number of reps for each and hold it throughout the 5 rounds

*Open standard is elbows in front of the bar on FS, hips fully open on the burpee.