HomeGrown AthletX - Functional Fitness
A: Clean and Jerk
EMOM 10:00
1 Clean & Jerk
Minutes 1-5 (Warm-Ups)
Minutes 6-10 (Work Sets)
*Score = Log all 5 work sets. Score is heaviest load.
*Rest from 10:00-13:00
Athletes can start with an empty barbell or a light load.
The goal is to build across the EMOM.
1:00 goes by fast, so be sure to have your weights set up close by but out of the way
REST 3 MIN.
B: Metcon (Time)
50 Clean and Jerks (R+135/95, Rx 115/75)
[Every minute, starting at 0:00 perform: 20 Double-Unders](Sub 40 singles)
Score = Total time to complete all 50 Clean and Jerks
25min time cap
MOVEMENT MODIFICATIONS:
CLEAN & JERKS
Decrease Load/Reps
Hang Cleans (if cannot pull from the ground)
Double Dumbbell Clean & Jerks (or single)
Double Dumbbell Hang Clean and Jerks (or single)
DOUBLE UNDERS
20 Line Hops
40 Single Unders
Published by: Breanne Feudale in Uncategorized