HomeGrown AthletX - Functional Fitness

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A: Power Snatch (Deload (Week 9/12))

Set 1: 2 reps @ 65%

Set 2: 2reps @ 65%

Set 3: 2 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 2 reps @ 80%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm power Snatch

B: Metcon (Time)

5 Rounds

30/24 Cal Row or Bike 25/18

14 Overhead Squats (Rx135/95, Rx95/65)

Goal: 13-15:00

Cap: 20 Min

The goal is to go unbroken on the barbell. Pick a pace on the rower/bike that allows for active recovery and quick transition to the barbel

SUB: OHS to Front Sq if needed

REMEMBER in order to click the R+ or Rx button that means you performed the workout exactly as written and in the case of the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels every time.