HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

30 Seconds for each movement
Jumping Jacks

Spidermans Stretch

Push-up to Down Dog

Jumping Jacks

Samson Stretch + Air Squat

PVC Pass Through

PVC Overhead Squats

PVC Pass Through (More Narrow)

B: Power Snatch (*Build to a Heavy Single)

C: Metcon (Time)

30-20-10 Power Snatches (R+95/65, Rx 75/55)

43/30-29/20-14/10 Cals Row/Ski or 30/21-20/14-10/7 Cals Bike

*This workout is intended to take between 9-12 min to complete

*15min time cap.

*Power snatches-Choose a light weight that you are capable of cycling for 15+ reps unbroken when fresh

*For athletes who are on the fence about weights, lighter is better

*The goal is to be able to cycle sets throughout instead of single reps

D: Metcon (No Measure)

3 Rounds: If time permits
10 Knees ups (w/ siders)

10 Pike ups