HomeGrown AthletX - Functional Fitness

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A: Snatch Pull (Complex)

5 Sets:

1 Snatch Deadlift

2 Snatch Pulls

1 power snatch

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
250m Run

7 Deadlifts (R+225/155, Rx 165/125)

10/7 Cal Row or Ski or 7/5 Cal Bike

Score = The total amount of rounds and rep accumulated at 20:00

The Run = 1 meter is 1 Rep

MODIFICATIONS

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

RUN

15/12 Cal Bike

DEADLIFTS

Decrease Load/Reps

Decrease Range of Motion (From Plates)

CAL

100m Run