HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Halt Squat Clean Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1is minutes B/T Sets -

Cleans are not touch and go,

% are based off your 1rm Hang Clean

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
25m Single Arm Overhead Walking Lunge (R+50/35, Rx40/25) (12.5m down, 12.5m back outside)

250 m Run

16 Box Jump Overs (R+24/20, Rx20/16)

Scaled: 25/15# DB (Front Rack Lunge)

Goal: 4 + Rounds

Machine Subs:

Bike: 18/13 Cals