HomeGrown AthletX - Functional Fitness

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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