HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality (10min cap)
1:00 KB 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Walking Lunge (5/5)

:15/:15 Overhead Tricep Stretch

B: Snatch (20min Running clock)

3 Sets

3 Reps @ 70%

R: 45sec

3 Reps @ 75%

R: 45sec

2 Reps @ 80%

R: 60sec

1 Rep @ 82%+

R: 2:00 b/s

*Record 1Rep for all sets

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

15 Push-Ups

20 GHD Sit-Ups or Weighted Sit-Ups 25/15# plate

10 Burpee Box Jump Overs (R+24/20, Rx20/16″)

22/16 cal rower ski or 15/11 Cal Bike

Goal: ~3 Rounds