HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for Quality
(10min Cap)
10 90/90 Hip Flow
10 Up dog down dog
10 Supermans
10 Alt Samson Lunge
B: Warm-up (No Measure)
BB/Technique primer
2 sets
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch balance
3 Tall Sq Snatch
C1: Hang Power Snatch (Every 90sec, 4 Sets )
Hang Power Snatch Every 90sec, 4 Sets
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80% *RECORD
% of Power Snatch
(top of the knee)
C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80% *RECORD
(just below the knee cap)
D: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
5 Strict handstand Push-Ups
10 American KBS (R+53/35, Rx44/26)
15 Box Jumps (R+24/20, Rx20/16″)
Goal: 4+ Rounds
SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups
* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.
Points of Performance:
-Active overhead receiving position in the snatch.
-Hip Extension + Bar Close + Turnover
-Maintaining midline in both the handstand pushup and the KBS
Published by: Breanne Feudale in Uncategorized