HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Power Snatch + Snatch Balance + OHS

Set 1: 3 + 1 + 2 reps

Set 2: 3 + 1 + 2 reps

Set 3: 2 + 1 + 2 reps

Set 4: 2 +1 + 1 reps

Set 5: 2 +1 + 1 reps

- Rest 1ish minutes B/T Sets -

*work to a heavy complex for the day. Hit at least 2 warm-ups sets before your first working set.

B: Metcon (4 Rounds for reps)

4:00 AMRAP x 4

10 Squat Cleans (R+115/75, Rx95/65)

5 Bar Facing Burpees

10 Toes-to-bar

- Rest 1:00 B/T AMRAPs

Scaled: 75/55# Barbell / 6 T2B or knee raises

Goal: 2 + Rounds per AMRAP

Focus on pacing on this workout. Pick a consistent pace throughout the workout and do not come out too hot in the early rounds. The low volume rep scheme will make you want to move quicker than you should.