HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex: 6 Sets)

1 Pausing Power Snatch (1″ above parallel)

1 Pausing Squat Snatch (bottom)

On the Power Snatch, find the receiving position about 1″ above parallel. With the purposeful deeper catch focusing on footwork and positioning. A full pausing Squat Snatch to follow, with our pause in the bottom of our squat. Take your time, get your balance and standing up

Rest about 1:00 between sets

B: Metcon (Time)

5 Rounds
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)

18 Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

15 Box Jumps (R+24/20, Rx20/16″)

12 V-ups

*Score: Time it takes to complete the 5 rounds

*Time cap 25 minutes.

The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

WALLBALLS SQ JUMPS

Choose a weight that you could complete for 15+ unbroken reps when fresh

ALTERNATING DUMBBELL POWER SNATCHES

Let’s choose a weight that can be completed for 20+ reps unbroken when fresh

We’ll alternate arms on every rep and both heads of the dumbbell should make contact with the floor between the feet

BOX JUMPS

These are standard box jumps, which require full extension at the top of each rep

Jump up to the box for "R+ and RX"

We encourage all athletes to step off or jump off the box instead of the riskier "rebounding" option