HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds - cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B1: Snatch

Every 2:00 for 12:00

Set 1: 4 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%+

Set 6: 2 Reps @ 80%+

*Record set 6

B2: Snatch Pull (8 mins)

3 Reps @ 95% x 2 Sets

3 Reps @ 100% x 2 Sets

*Record @ 100%

C: Metcon (AMRAP - Reps)

7:30 AMRAP

Max DB (single) Step-Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

@ 0:00, 1:30, 3:00, 4:30, 6:00 Complete

10 Hang Power Snatch (R+95/65, Rx 75/55)

Goal: ~10-15 Step-Over each set, 50-75 Reps Total