HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Jog 400m
All with PVC
:30s Standing Pass through
:30s Standing around to would (:15s each way)
:30s step forward alt lunges with pass thoughts
:30s OHS
:30s Good moorings
:30s Bradford press
:30s Sots Press
:30s Pass through in the bottom of sq
:30s Hollow Rock
:30s Supermans
B: Snatch (Complex)
On the 2:00 x 5 Sets:
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
*build from last week
Note: Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 18
12 Pull-ups or (R+ 6 BMU)
9 Push Presses (R+135/95, Rx 115/75)
15 Deadlifts
21 Wallballs (R+20/14, Rx 16/12)
*Choose weights and variant ions that allow you to complete 4+ rounds today
*Home Sub WB=jump sq, pull-up =rows
Published by: Breanne Feudale in Uncategorized