HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (Deload (Week 9/12))

Overhead Squat (From Floor)

Every :90 For 7 Sets

8 Reps

*Start at 60% and build in weight over the 7 Sets if possible.

B: Metcon (Time)

3 Rounds
400m Run

14 Power Snatch (R+115/95, Rx95/65)

10 Burpee Box jump overs (R+30/24, Rx24/20)

Goal: 12:30-13:30

Cap: 18 minutes

Smooth and steady will be the name of the game on this piece. Control heart rate over the 3 rounds

400m RUN

30/21 cal bike

POWER SNATCH: For the power snatch the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line

BBJO:The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finish with the athlete jumping over the box. SUB burpee step over or burpee and 2 reverse lunges