HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)

10:00 EMOM

Min 0-3: 6 Reps @ 65-72%

Min 4-6: 5 Reps @ 75-78%

Min 7-9: 4 Reps @ 80-82%

Min 10: 3 Reps @ 85+%

% Based on 1RM power clean and jerk

*Keep unbroken as long as possible

**Record Min10 for 3 reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
60 Double Unders (SUB 120 Singles)

100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)

15/12 Cal Row, Ski or 11/8 cal bike

Goal: 4+ Rounds

Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.