HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice, Easy

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: 7/7 KB Windmills

min 4: 5 Seated Box Jump to High Box

B: Snatch

Every 90sec, 9 Sets

(3 Rounds)

3 Reps @ 80%

2 Reps @ 85%

1 Rep @ 90%

*increase weight each set based on feel*

**Record heaviest 1rep**

C: Metcon (No Measure)

Strength
12:00 EMOM (4 Sets)

min 1: 3 Snatch Pulls @ 105% of Snatch

min 2: 10-15 Strict Handstand Push-Ups

min 3: 10-12 Dual DB Bench Press (sub floor press or push ups)

*choice on deficit for Handstand Push-Ups, can be box pike, traditional, or add a deficit to make more challenging.

*choice on load for DB Bench