HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

Set 1: 2+1 reps @ 75%

Set 2: 2+1 reps @ 75%

Set 3: 1+1 reps @ 80%

Set 4: 1+1 reps @ 85%

Set 5: 1+1 reps @ 88%

Set 6: 1+1 reps @ 90%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

B: Metcon (3 Rounds for reps)

4 x 3:00 AMRAPs

250 m Run

12 Power Cleans (R+135/95, Rx 115/75)

- Max Rep Double DB Renegade rows (R+50/35, Rx40/25)

Rest 1:00 btn AMRAPs

-For RR left row and right row =2 reps

Goal: 15+ Reps per AMRAP

The run should be at a 85-90% effort and the barbell unbroken.