HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

12:00 EMOM
min 1: Cardio Choice, Easy

min 2: 10 PVC Passovers + 10 Overhead Squats

min 3: 10-12 Alt DB Hang Snatch

min 4: 5 Seated Box Jump to High Box

B1: Metcon (Weight)

Weightlifting
Every 2:00 for 12:00, 6 Sets

Power Snatch + Squat Snatch

1+3 @ 72%

1+2 @ 77%

1+1 @ 82%

1+3 @ 75%

1+2 @ 80%

1+1 @ 85%

*Record 1+1 weight

B2: Snatch Pull

From 12:00-20:00

4 Sets x 3 Reps @ 100-105%

C: Metcon (Time)

5 Sets for Time

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

10 Box Jump Overs (R+24/20, Rx20/16″)

10 Overhead Squats

R: 1:00 b/s

Time Domain: 1:30-2:00/Round

Time Cap: 18:00