HomeGrown AthletX - Functional Fitness
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.
Published by: Breanne Feudale in Uncategorized