HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

50 Jumping Jacks

5 each leg single leg DB/KB Deadlifts (Light)

20 Alt V-ups

B: Power Snatch (Barbell Conditioning (Week 3/12))

10 Power Snatches @ 65%

Rest 1:00

8 Power Snatches - Add 10/5#

Rest 1:00

6 Power Snatches - Add 10/5#

Rest 1:00

4 Power Snatches - Add 10/5#

*Record weights for each round

*Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both

% is based off your 1RM power snatch

C: Metcon (Time)

50 Sit-ups

30 Power Snatch (R+115/75, Rx 95/65)

30 Chest to Bar Pull-ups

50 Sit-ups

15 Power Snatch

15 Chest to Bar Pull-ups

50 Sit-ups

*Scaled: 30 Ab Mat Sit-ups / 75/55#, 20-10 Ring Rows Rows

Goal: 12-14:00

Cap: 18 Min

Looking for some barbell cycling at the first bar even if that means you have to break up the CTB pull-ups more. Use the Sit-ups as a smooth and steady movement throughout the workout in order to give you a push and quick transition to the next movement