HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
10 bootstrapers

10 Alt Single Arm KB Swing

6/6 Single Arm KB Push Press

5 Squat Jumps

B: Metcon (No Measure)

5 Sets (10min cap)

5 Dumbbell Rhythm Squat Jumps + 6 Lateral Reactive PVC Stick Jump Overs (3 each side)

R: 1:15-1:30 b/s

C: Hang Power Snatch

Every 2:00 for 12:00 (6 Sets)

Set 1: 5 Reps @ 60%

Set 2: 4 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%

Set 6: 3 Reps @ 75%+

*Record Set 6

D: Metcon (AMRAP - Rounds)

3:00 AMRAP, 1:00 Rest, 3 Sets

4 Strict Handstand Push-Up

8 American KBS (R+70/53, Rx 53/44)

15/12 cal row or ski or 12/9 Cal Bike

*pick up where you left off

Goal: ~7 Rounds