HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
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Plyometric Work
Kneeling Jump to Vertical Jump
5 Sets x 3/(1+1)
B: Warm-up (No Measure)
Barbell Prep
3 HIgh Hang High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
C: Pause Snatch High Pull + Hang Power Snatch + Overhead Squat (Every 90sec, 6 Sets )
Starting @ 70%, increasing to heavy for the day
% of power snatch
*Record heaviest set
C: Metcon (Time)
50 Hang Squat Snatch (R+95/65, Rx 75/55)
EMOM, starting at 0:00 complete 6 Bar Facing Burpees
5:00-8:00
Time Cap: 8:00
Published by: Breanne Feudale in Uncategorized