HomeGrown AthletX - Functional Fitness

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A1: Power Snatch (Technique)

On the 0:00: 1:30 x 5 Sets:

1 Power Snatch

3 Snatch Balances

Stimulus

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Sets 3+4+5 – 60-65% of 1RM Snatch

Technical work to prime for heavier hang squat snatches.

Please focus on two points… 1. Positioning and 2. Speed.

Following the power snatch, start with our feet in our "pulling" stance (around hip width).

As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width).

The quality of this footwork is key, and the first focus point.

After we dial in the footwork, turn our attention towards the speed of the drop.

A2: Hang Snatch

On the 10:00…Hang Squat Snatch

On the Minute x 10:

1 Hang Squat Snatch

Stimulus

Set 1 – 56% of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Set 3 – 64% of 1RM Snatch

Set 4 – 68% of 1RM Snatch

Set 5 – 72% of 1RM Snatch

Set 6 – 76% of 1RM Snatch

Set 7 – 80% of 1RM Snatch

Sets 8+9+10 – 80-90% of 1RM Snatch

B: Metcon (Time)

20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85)

20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans