HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
1 min each

Warrior Squats

PVC Sotts Press

B: Warm-up (No Measure)

:50s Each with :10s transition

Easy Row Bike or Ski

Easy Single Unders

PVC Pass Throughs

Moderate Row Bike or Ski

Quick Single Unders

PVC Straight Leg Swings (:25s Each leg)

Faster Row Bike or Ski

High Knees Single Unders

PVC Overhead Squats

C: Hang Snatch

Hang Sq Snatch [On the 0:00]

On the 2:00 x 4 Sets:

1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Overhead Squat

Snatch [On the 8:00]

On the Minute x 10:

1 Hang Squat Snatch

*Build to a Heavy for the day.

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
1000m Run

100 Double Unders (Sub 200 single unders)

Time Remaining:

Max Power Snatches (R+115/75, Rx 95/65)

*You can expect to have about 3-4 minutes for max power snatches.