HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 rounds for quality
:45sec Row

10 Alternating SA KBS

8 Alternating Curtsy Lunges

6 Inchworm Push-Ups

:20sec Reverse Plank

B: Warm-up (No Measure)

BB primer
2-3 Sets

4 Hang Muscle Snatch

3 Snatch Grip Push Press

2 Overhead Squat

2 Snatch Balance

C: Snatch

Every 2:00 for 12:00

Set 1: 5 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 5 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

% are of full snatch. These are rough estimates for % and athletes can adjust by feel.

*Record set 6*

D: Snatch Pull

3 Reps @ 90% x 2 Sets

3 Reps @ 95% x 2 Sets

E: Metcon (Time)

5 Rounds

15 American KBS (R+53/35, Rx44/26)

15 Burpees

Time Domain: 6:00-8:00

Time Cap: 10:00