HomeGrown AthletX - Functional Fitness

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A: Hang Power Snatch (5 Sets)

1 Snatch Deadlift

2 Hang Snatch Pulls

1 Hang (just above knee level) Power Snatch

*work on technique and build in wt.

B: Metcon (Time)

3 Rounds for Time - Cap 18min
100 DU

20 KB Swings (R+70/53, Rx 53/44)

2 Rope Climbs

MODIFICATIONS

DOUBLE UNDERS: 1:00 DU Attempts, or 200 Single Unders, or 100 Line Hops

KBS

Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) Russian KBS

ROPE CLIMBS

Decrease Reps, or Decrease Range of Motion (only go half way up) or 4 Knees to Elbows

[Score = Time taken to complete the workout]

let shoot for 12-15min with a 18min time cap