HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Week 11/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90+%

- Rest 2 minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

**Record Set 4

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
14 Renegade Rows (R+50/35, Rx40/25)

(the standard for today is R row L row =2 reps)

50ft Handstand Walk (R+Unbroken)

14 Dumbbell Box Step ups (R+24/20, Rx20/16)

HANDSTAND WALK SUB: 2 Wall Walks + :20 hold

Goal: 4+ Rounds

Push yourself on your skills. The lower volume provides an opportunity for unbroken movements. Let's move with a purpose.