November 22, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

10/10 Side Plank Banded Rows

10 Hollow Rock

10 PVC Pipe Passthroughs

10 PVC Pipe or Empty Barbell OHS

B: Warm-up (No Measure)

Barbell Primer
3 Hang Snatch High Pull

3 Hang Power Snatch

3 Snatch Balance

3 Overhead Squat


Take next 4min and build to starting weight

C: Snatch (Complex)

Every 2:00, 8 Sets

Snatch Pull + Hang Squat Snatch + TnG Squat Snatch

Start at 72%, Increase to a Heavy for the Day

*Note: Record heaviest complex

D: Metcon (Time)

3 Rounds
400m Run

11 Burpee Box Jump Overs (R+24/20, Rx20/16″)

7 Ring Muscle-Ups

Time Domain: 8:00-12:00

Time Cap = 15:00

SUBS RMU = Rx15 Chest to Bar Pull-Ups

7 Banded Strict Pull-Ups+ 7 box dips

Published by: Breanne Feudale in Uncategorized

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