HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Cardio Choice
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3/3 Side Lying Hip Cars
3/3 Wall Shoulder Cars
5/5 Hip 90/90 Stretch
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Snatch Barbell Prep
5-8 Revolutions of Complex
Dip and Shrug
Dip, Shrug, High Pull
High Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Snatch Balance
B: Snatch
8:00 EMOM
2 High Hang Power Snatch + 2 Hang Power Snatch
*starting @ 60% of 1RM and increase by feel
*Record heaviest
C: Metcon (AMRAP - Reps)
"Rumble"
20:00 EMOM
min 1: Max Cal Row, Ski or Bike
min 2: 11 Bar Facing Burpees
min 3: 50 Double Unders (sub 100 singles)
min 4: 11 Power Snatch (R+95/65, Rx 75/55)
*Record Total Reps
Published by: Breanne Feudale in Uncategorized