HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Snatch BB Warm-up
5 Good Mornings

5 Back Squats

5 Elbow Rotations (each side)

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

B: Barbell Complex (On the 1:30 x 6 Sets)

1 Power Snatch

3 Overhead Squats

*build to a heavy complex

**Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
21 Wallballs (R+20/14, Rx 16/12)

12 Power Snatches (R+95/65, Rx 75/55)

15 Toes to Bar

12 Overhead Squats

MODIFICATIONS FOR TTB

15 Knees to Elbows

15 Hanging knee rises

15 Sit ups