HomeGrown AthletX - Functional Fitness

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A: Power Snatch (Every 2min for 12min)

Set 1: 2/(1+1) @ 60%

Set 2: 2/(1+1) @ 65%

Set 3: 2/(1+1) @ 70%

Set 4: 2/(1+1) @ 70%

Set 5: 2/(1+1) @ 75%

Set 6: 2/(1+1) @ 75%

*this is written as 2 x 1+1. We want each complex to be the Hang Power Snatch + Power Snatch, drop bar then do Hang Power Snatch + Power Snatch.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
10 Box Jump Overs (R+24/20, Rx20/16″)

10 Hang Squat Snatches (R+95/65, Rx 75/55)

MODIFICATIONS

BOX JUMP OVERS

200m Row or Ski

12/9 Calorie Bike

HANG SQUAT SNATCHES

Decrease Load

5 Hang Power Snatches + 5 Overhead Squats

There is a lot of ‘jump and land’ between the Box Jump Over & Hang Squat Snatch, which keep the heart rate high.

Your legs are going to go!

Athlete can shoot for 2-2:30 minute rounds.

Goal: 4-5 Rounds

BOX JUMP OVER

A very familiar movement that will elevate the heart rate considerably.

HANG SQUAT SNATCH

A jump and land in an overhead squat – from the hang! This will demand a lot of the lower back and lats.

Let’s keep a close eye on loading for this movement. It’s another sneaky one that could have some athlete breaking way more than needed for this time domain. Lighter is better here!

C: Metcon (Time)

400m Double DB Farmer’s Carry (R+60/40, Rx 50/30)

FARMER’S CARRY (DB’s or KB’s)

The Farmer’s Carry is a phenomenal tool for grip strength, which is what we need if we want to pick things up.

After the workout, allow athletes a few minutes to recover, then start the 400m Farmer’s Carry together.

Expect this to take between 3:30-4:30. 5min time Cap

Athletes will use two DB’s and can walk, jog, or run.