HomeGrown AthletX - Functional Fitness

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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: Metcon (Weight)

Every 90sec for 15:00 (10 Rounds/5 Sets)

Station 1: 2 Power Snatch

Station 2: Snatch Pull + Low Hang Squat Snatch + Squat Snatch

*start @ ~80-82% of Power Snatch

*Record heaviest load

C: Metcon (AMRAP - Rounds and Reps)

"A Series of Unfortunate Events"

10:00 AMRAP

4 SA Alt Devils Press (R+70/50, Rx 60/40)

6 Box Jump Overs (R+24/20, Rx20/16″)

10 American KBS (R+53/35, Rx44/26)

Goal: 6+ rounds