HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

100m Jog

10 Inch Worm + Push-up

5/ Leg Cossack Squat with DB/KB (light)

PVC Warm-up:

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

B: Squat Snatch (Week 4/12)

(Halt Sq Snatch below knee)

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 65%

Set 3: 3 reps @ 70%

Set 4: 3 reps @ 70%

Set 5: 3 reps @ 70%

Set 6: 3 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Hang Snatch

C: Metcon (Time)

2 Rounds

24 Toes to bar

21 KB Swings (R+70/53, Rx 53/44)

24 Toes to bar

15 KB Swings

24 Toes to bar

21 KB Swings

Rest 4 min B/T Sets

Rx: 15 T2B Per Round

Scaled: 35/26# KB / 12 Knee Raises

Goal: 6-7:30 / Round

CAP: 18 min

Work to stay unbroken as long as possible or keeping it to as few as sets as possible. This will be grippy.