HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
Power Snatch / Squat Cleans

1:00 AMRAP - Max Reps Power Snatch (R+95/65, Rx75/55)

1:00 Rest

1:00 AMRAP - Max Rep Squat Cleans (R+95/65, Rx75/55)

1:00 Rest

- Continue Until 50 Reps of each are complete

*Minimum of 5 Unbroken Reps Per Set

-goal is 3 to 4 rounds of each with a 20min cap

B: Metcon (3 Rounds for time)

3 Rounds

20 Air Squats

10 Power Cleans (R+155/105, Rx 115/75)

12 Bar Facing Burpees

Rest 1:30 B/T Rounds

Goal: 2:30 3:30 /round

Cap: 15 min

Pacing and moving smoothly is the name of the game on this workout. Find a consistent pace and look get keep all rounds around the same time