HomeGrown AthletX - Functional Fitness
A: Squat Clean (Clean Pull + Sq Clean (Floor)
Set 1: 2+2 reps @ 65%
Set 2: 2+2 reps @ 65%
Set 3: 1+2 reps @ 70%
Set 4: 1+2 reps @ 75%
Set 5: 1+2 reps @ 75+%
Set 6: 1+2 reps @ 75%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go
% are based off your 1rm Clean
B: Metcon (4 Rounds for reps)
AMRAP: 4 x 3:00 On / 1:00 Off
12 Alt Pistols
8 Alt Single Arm DB Clean and Jerk (from floor) (R+50/35, Rx40/25)
- Max Burpee Box Jump Overs (R+24/20, Rx20/16)
Rx: 8 Pistols
Scaled: 35/15 DB / 20 Air Squats
Goal: 10+ Reps / Round
You should have :45-1:00+ to work on the BBJO
Published by: Breanne Feudale in Uncategorized