HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

1:00 Cardio Choice

10 Alternating Arm Swings

10 Weighted Passthroughs

10 Alternating Lunge + 10 Jumping Lunges

-----

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