HomeGrown AthletX - Functional Fitness

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A: Snatch (Technique)

6 Sets:

3 Snatch Grip Push Jerks behind head

2 Overhead Squats

1 Snatch Balance

Rest 2 Minutes Between Sets

Set 1: 50% of 1RM Snatch

Set 2: 53% of 1RM Snatch

Set 3: 56% of 1RM Snatch

Set 4: 59% of 1RM Snatch

Set 5: 62% of 1RM Snatch

Set 6: 65% of 1RM Snatch

B: Metcon (Time)

3 Rounds of "Bergeron Beep Test"

50/35 Cal Row or 35/25 Cal bike

3 Rounds of "Bergeron Beep Test"

50/35 Cal Row or 35/25 Cal bike

3 Rounds of "Bergeron Beep Test"

1 Round of Bergeron Beep Test:

7 Thrusters (R+75/55, Rx 65/45)

7 Pendlay rows/Pull-ups

7 Burpees