HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

100m Run

10 Glute Bridge

12 Pushups

10 Deadlifts (empty bar)

B: Squat Snatch ((Halt Snatch Below Knee + Snatch), Week 3/12)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go,

reset after each snatches

% are based off your 1rm Snatch

C: Metcon (AMRAP - Reps)

3 Rounds

3:00 On / 2:00 Off

15 Pendlay rows (R+115/75, Rx 95/65)

20/16 Cal Row or Ski 16/12 Cal Bike

Max Reps Overhead Squat

Scaled:: 10 Pendlay Rows / 15/12 Cal Row / 75/55# Barbell

Goal: 12+ Reps per round

You should be unbroken or 1 break on the OHS.

Machine Subs:

Run: 200m