HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
(10min Cap)

10 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Walking Lunge (5/5)

B: Warm-up (No Measure)

Barbell Primer
2 Rounds (empty BB)

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Balance

Overhead Squat

2 Rounds, (add light weight)

Hang Snatch High Pull

Hang Power Snatch

Snatch Balance

Overhead Squat

2 Rounds, (add weight)

Hang Snatch High Pull

Hang Power Snatch

Hang Squat Snatch

C: Hang Snatch (12min Cap)

Find a 2RM

Goal is to hit 85-90% of 1RM

D: Metcon (Time)

6 Rounds for time
12 Box Jump Overs (R+24/20, Rx20/16″)

8 Overhead Squats (R+115/75, Rx 95/65)

4 Ring Muscle-Ups

Goal: 10:00-15:00

Time Cap = 20:00

Rx 4 Strict Pull-Ups + 4 Strict Ring Dips

SUB: 12 Alternating Box Step-Ups

8 Alternating OH Lunges

6 Ring Rows + 6 Box Dips