HomeGrown AthletX - Functional Fitness

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A: Back Squat

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+3 reps @ 75%

Set 2: 2+2 reps @ 80%

Set 3: 2+2 reps @ 82-85%

Set 4: 1+2 reps @ 85%

Set 5: 1+2 reps @ 85+%

- Rest 2 minutes B/T Sets -

% are based off your 1rm Back Squat

B: Metcon (3 Rounds for reps)

4:00 AMRAP x 3

40 Double Unders (sub 80 singles)

6 Ground to Overhead (SN or C&J) (R+125/85, Rx95/65)

Rest 1:30

Goal: 4+ Rounds Each AMRAP

This workout will be all about transitions and movement efficiency. Take advantage of the GTOH. Switch between snatching and c&j and learn what is more efficient for you