HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 11/12)

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 3 reps @ 90+%

Rest as needed b/t sets

% based on 1RM back squat

B: Metcon (No Measure)

EMOM x 20:00

1: 15 Wall balls (R+20/14,Rx16/12)

2: 12 Push-ups

3: 1 Round of *

4: Rest

*= 12 Deadlifts / 9 Hang power Cleans / 6 Pendlay Rows (R+155/105, Rx125/85)

Goal: Try and keep WB and PU unbroken and finish in less than :50sec. Push yourself on the BB round and work for unbroken sets due to rest period.