HomeGrown AthletX - Functional Fitness
A: Squat Clean (Week 10/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 88%
- Rest 2 minutes B/T Sets -
Cleans are not touch and go
% are based off your 1rm Clean
B: Metcon (Time)
100ft Handstand Walk
30 Deadlifts (R+185/125, Rx155/105)
100ft Handstand Walk
30 Hang Power Cleans (R+155/105, Rx 135/95)
100ft Handstand Walk
30 Shoulder to overhead (R+ 135/95, Rx 115/75)
Goal: 13:30-14:30
Cap:20 min
Rx: 50Ft HSW
Scaled: 5 Walk Walks
Work to keep handstand walks in unbroken in two segments. Break up the barbell movements early and often to save yourself for the power cleans and stoh so you can remove the extra pull off the floor with bigger sets
Published by: Breanne Feudale in Uncategorized