January 11, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch Pull (Complex)

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls


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)

30 Air Squats

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

10 Pendlay Rows

*try and get 3-5 rounds

Published by: Breanne Feudale in Uncategorized

Leave a Reply

It's not going to be easy, it's going to be worth it.


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]