HomeGrown AthletX - Functional Fitness
A: Snatch Pull (Complex)
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