HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex: Snatch Pull + Sq Snatch (Floor)

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+%

Set 6: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Snatch

B: Metcon (3 Rounds for time)

3 Rounds

w/ Vest

400m Run

20 Chest to bar pull-ups

20 Burpees

rest 1:00 B/T Rounds

Rx: No Vest / 15 CTB Pull-ups /15 Burpees

Scaled: No Vest / 10 Pull-ups (assisted if needed) / 15 Burpees

Goal: 4:30/ Round

CAP: 25 min

Work on consistnecy across all rounds. Use the run each run to guage where you need to push or pull back based on your recovery after the rest. You should be able to push hard each round on the burpees so don't crush yourself too early.

Machine Subs:

Row/ Ski: 35/28 Calories

Bike: 30/24 Calories