HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Squat Bottom Hold with plate : 1min

B: Warm-up (No Measure)

30 Seconds Each
Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

C: Squat Snatch

On the 2:00 x 4 Sets:

3-Position Muscle Snatch (high hang, knee, floor)

1 Pausing Overhead Squat (:2s at bottom)

1 Snatch Balance

*light work on technique

Squat Snatch Stamina

On the Minute x 5:

5 Touch-and-Go Squat Snatches

Note: Record heaviest TNG Sq Snatch

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
7 Clusters (R+135/95, Rx 115/75)

14 Lateral Burpees Over Barbell

*Clusters =The Squat Clean Thruster

*Try for 4-6 rounds. This works out to a round every 2-3 minutes