HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jog or machine of choice

:30/ Side Samson Stretch

10 Air Squats

6 Empty Barbell Muscle Snatch

B: Hang Snatch (Halt Snatch Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Hang Snatch but today's Sq Snatch are from the floor with the pause below the knee

C: Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)
Min 1: 3-5 Bar Muscle-ups

Min 2: 18/14 Cal Row/Ski or 14/10 Bike

Min 3: 60 Double Unders (Sub 120 singles)

Min 4: 5 Deadlifts (R+ 275/185, Rx 225/155)

Rx: 8 Chest to Bar Pull-ups

Scaled: 10-12 Ring Rows

Goal: Be confident with the movements and weight prescriptions before starting the EMOM so you can push intensity and maximize rest in each round.

Machine Subs:

Run: 200m