HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
:30sec Jump Rope
10 Bootstrap Squats
8/8 Quadruped Thoracic Rotations
:30sec Dead-Hang
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3 Sets
1 Hang Muscle Snatch
1 Hang Power Snatch
3 Overhead Squats
B: Snatch
EMOM for 10 min
1 Power Snatch + 1 Squat Snatch
*start @ 60-70% of Power Snatch
increase to a heavy
right into
EMOM for 5 min
1 Squat Snatch
*start @ heavy from above and either go for max or stay at heavy for 5 Squat Snatch Singles
*Record heaviest weight
C: Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
15 Power Snatch (R+75/55, Rx 65/45)
30 Double Unders
Goal: 4+ Rounds
SUB: 30 single unders
Published by: Breanne Feudale in Uncategorized