HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Power Clean and Push Jerk

10:00 EMOM

Complete 3 Reps Every Minute

*All Sets to be done at 65%

% are based off your 1RM Power Clean and Power Jerk

B: Metcon (Time)

9-12-15-12-9

Calorie Bike/Row/Ski

Hang Power Clean (R+115/75, Rx 95/65)

Front Squats

R+: As Prescribed

Rx: 95/65# Barbell

Scaled: 75/55# Barbell

Goal: 8-10

Cap: 15 min

This is a full out sprint! Work on quick and quality movement on the barbell.