HomeGrown AthletX - Functional Fitness

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A: Snatch Pull (Complex)

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls

Stimulus

Set 1 – 65% of 1RM Snatch of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Set 3+4+5 – 85% of 1RM Snatch

Snatch Pull = Extension with a shrug at the top. Arms stay extended.

First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps. A chance to focus on only the work that takes place beneath the hip. Slow is smooth, smooth is fast. Be diligent with positioning.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
30 Air Squats

20 Hang Power Snatches (R+75/55, Rx 65/45)

10 Pendlay Rows

*try and get 3-5 rounds