HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality
10m Low Crawling Lunge

10 Goblet Squats

7 Banded Russian KBS

3 Broad Jumps

B: Warm-up (No Measure)

Snatch Primer
A) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch

B) Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat + Hip Snatch

C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch

C: Power Snatch

Power Snatch + Hang Power Snatch + Overhead Squat

10:00 EMOM

2+2+2

Load: Choice

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

10 American Kettlebell Swing (R+53/35, Rx44/26)

1-2-3-4-5-6-7…. Burpee Box Jump Overs (R+24/20, Rx20/16″)

Goal: Get through the 7 BBJO round and into the round of 8 BBJO.