HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

Set 1: 2+2 reps @ 70%

Set 2: 2+2 reps @ 72-75%

Set 3: 1+2 reps @ 78%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80%

Set 6: 1+2 reps @ 82%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go

% are based off your 1RM Sq Clean

B: Metcon (4 Rounds for time)

Every 4:00 x 5 Rounds

400m Run

20 Wall balls (R+20/14, Rx16/12)

Rx: 15 Wall balls

Scaled: 12 Wall balls

Goal: 1:00+ of rest per round in the early rounds

Wall balls should be unbroken to maximize rest time.