HomeGrown AthletX - Functional Fitness

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A: Snatch (Technique)

On the Minute x 10:

1 Snatch Deadlift

1 Hang High Pull

1 Hang Power Snatch

1 Overhead Squat

1 Squat Snatch

**Record heaviest Set

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9
3 Squat Snatches (R+95/65, Rx 75/55)

3 Toes to Bar

6 Squat Snatches

6 Toes to Bar

9 Squat Snatches

9 Toes to Bar

*Add 3 Reps Per Round

C: Metcon (No Measure)

Midline
3 Rounds Not for Score:

:30s Heavy Static Front Rack Barbell Hold

20-30 wall ball GHD Sit-Ups

Rest between sets. Build in weight on the front rack hold each round.