HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - time cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Dual DB Sumo Deadlifts

5 Dual DB Hang Muscle Snatch

5 Squat Jumps

B: Power Snatch

12:00 EMOM

1 Power Snatch, starting @ 60% and increasing to a 1RM

C: Metcon (Time)

"Scarface"

For Time:

50 Power Snatch (R+75/55, Rx 65/45)

100 Double Unders

50 Overhead Squats

100 Double Unders

25 Single DB Devils Press (R+35/25, Rx 20/10)

100 Wall Balls (R+20/14, Rx 16/12)

Time Domain: 13:00-18:00

Time Cap: 25:00

D: Metcon (Time)

Friday finisher - Optional
For Time:

3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec=rep)