HomeGrown AthletX - Functional Fitness

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A: SNATCH-OHS COMPLEX (Every 2:00 for 8:00 (4 sets):)

1 Power Snatch + 2 Overhead Squat (with a :2sec pause sat the bottom)

(Increase the load every round if possible)

After the complex, de-load the bar to workout load

B: Metcon (Time)

5 Rounds For Time
7 Power Snatches (R+115/75, Rx 95/65)

14 Box Jump Overs (R+24/20, Rx20/16″)

*this is quick aim for 5-8min with a 10min time cap

ADDITIONAL MODIFICATIONS

POWER SNATCHES

Decrease Load

From the Hang Position

14 Single Dumbbell Power Snatches

BOX JUMP OVER

Decrease Box Height

Box Step Ups

30 Double Under/45 Single Unders

C: Metcon (No Measure)

IF TIME COOL-DOWN

Recover

GROUP STRETCH

Pec Stretch on Wall or Rig: 30 Seconds Each Side

Wall or Rig Twist: 1 Minute Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side