HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
10 Alt Goblet Cossack Squats

10 Hollow Rocks

:10sec Hollow Hold

6 Hang Muscle Snatch

6 BTN Snatch Grip Push Press

6 OHS

B: Snatch

Every 90sec, 8 Sets

SQ Snatch + OHS + Hang Sq Snatch + OHS

*start @ 60% based on lowest lift (SN, OHS or Hang SN)

**Record heaviest complex

C: Metcon (Time)

2 Rounds for Time

11 Bar Muscle-Ups (SUB 22 C2B pull ups)

11 Devils Press (R+50/35, Rx 40/25)

22 Toe to Bar

33 Forward alt Step SA DB OH Lunges

Time Domain: 12:00-15:00

Time Cap: 18:00