HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Cardio (row ski or Bike)

:30sec/:30sec Lat Foam Roll

10/10 DB/KB Dead-Bug

10/10 Bird-Dog

:30sec Supine Grip Dead-Hang

3 Hang Muscle Snatch + 3 Snatch Grip Strict Press + 3 Overhead Squat

B: Snatch Balance (Snatch Balance + Overhead Squat )

8:00 EMOM

1+2 @ 60-70% of Snatch

*Work on Speed Under the Bar

*Record heaviest complex

C: Bar Muscle-ups (Skill Progression)

Banded Bar Muscle-Up

Box Bar Muscle-Ups

D: Metcon (2 Rounds for weight)

8:00 EMOM

Min 1: 15/12 Row Ski or Bike

Min 2: 12 Toe to Bar

Min 3: 15 ab mat sit-ups

Min 4: 7 Squat Snatch @ 60%

R: 4:00

8:00 EMOM

Min 1: 15/12 Cal Row Ski or Bike

Min 2: 6/4 Bar Muscle-Ups

Min 3: 15 ab mat sit-ups

Min 4: 5 Squat Snatch @ 70%

*Record Snatch weight for both EMOM's