HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

:30 Wall Sit

10 Front Sq (empty bar)

10 Muscle cleans (empty bar)

B: Squat Clean (Week 4/12)

(Halt Squat Clean Below knee)

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 65%

Set 3: 3 reps @ 70%

Set 4: 3 reps @ 70%

Set 5: 3 reps @ 70%

Set 6: 3 reps @ 75%

- Rest 1 ish minutes B/T Sets -

Cleans are not touch and go,

% are based off your 1RM Hang Clean

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

15 Push-ups

8 Power Snatch (R+135/95, Rx115/75)

70 Double Unders

Scaled: 75/55# Barbell / 120 Single Unders

Goal: 5+ Rounds