HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

2 Rounds (For Quality)

1:00 Wall Sit

:30 Handstand Hold (on wall) OR Plank Hold

20 Alt forward step Lunges

B: Squat Clean

(1 Halt Sq Clean + 1 Sq Clean)

Sets 1-2 : 2+1 reps @ 60%

Sets 3-4 : 1+1 reps @ 65%

Set 5: 1+1 reps @ 70%

- Rest 1ish min B/T Sets -

* Cleans are not touch and go,

reset after each

% are based off your 1rm Squat Clean

C: Metcon (Time)

10 ROUNDS
3 Clean and Jerks (R+135/95, Rx 115/75)

3 Bar Facing Burpees

R+: As Prescribed

Rx 115/75# barbell

Scaled: 95/65# Barbell

Goal: 6-8 min

Cap: 12min

This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is