HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Row Ski Bike

8 PVC Pipe Passovers

6 Overhead Squats

4 Snatch Balance

12 Alternating Step-Ups

6 Box Jumps

B: Snatch Balance

10:00 Running Clock

Snatch Balance + Pause Overhead Squat (3sec)

1+1 @ 70-80% x 5 Sets

R: 60sec b/s

% of 1RM Snatch

*Record heaviest complex

C: Warm-up (No Measure)

Workout Primer:

TnG Power Snatch Technique
6 x Slow Power Snatch + Smooth Lower into TnG Power Snatch

*light weight, then build to working weight

D: Metcon (Weight)

15:00 EMOM
min 1: 200m Row or Ski or 15/11 Cal Bike

min 2: 5 TnG Power Snatch

min 3: 10 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Load: Choice

*Record Pwr Sn weight