HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
10 Bootstrap Squats
10 Alternating Bird-Dogs w/3sec at Extension
10 Alternating PVC Pipe Thoracic Twists
8-10 Foam Roller Thoracic Extensions
—--
2 Rounds (Barbell Primer)
3 Dip Shrug and High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance
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Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day
B: Weightlifting Complex
Every 90sec for 10 Sets
Power Snatch + Snatch Balance + Squat Snatch + OHS
*build to a heavy, start @ ~60% of 1RM Power Snatch
*Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
14:00 AMRAP
22 Alt DB Hang Snatch (R+50/35, Rx 40/25)
11 Burpee Box Jump Overs (R+24/20, Rx20/16″)
22 Wall Balls (R+20/14, Rx 16/12)
Goal ~4 Rounds
Published by: Breanne Feudale in Uncategorized