August 30, 2021 - No Comments!

8/30/2021

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex)

Snatch Pull + Sq Snatch (Floor)

Set 1: 2+2 reps @ 70%

Set 2: 2+2 reps @ 72-75%

Set 3: 1+2 reps @ 78%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80%

Set 6: 1+2 reps @ 82%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Sq Snatch

B: Metcon (Time)

w 20/14# Vest

3 Rounds

30 Double DB Front Squats (R+50/35, Rx40/25)

20 Push-ups

10 Strict Pull-ups

Scaled: Air Squats / No Vest /10 Push-ups/ Ring Rows

Goal: 9:30-10:30

Cap: 15 Min Cap

Front Squats should be unbroken throughout or just one break. Break up push-ups and pull-ups early

Published by: Breanne Feudale in Uncategorized

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