HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
With Wallball :
1min Jumping Jacks
30sec Squats w/ Ball
1min Push-up to Down Dog
30sec Ball Deadlifts
1min Samson Stretch (:30L/:3-R)
30sec Ball Ground to Overheads
B: Hang Snatch
Technique 1 – High Hang Squat Snatch (pockets)
From Minutes 0:00 – 4:00:
*Build to a Moderate wt.
Technique 2 –Hang Squat Snatch (knees)
From Minutes 4:00 – 8:00:
*Build to a Moderate wt.
Technique3C – Low-Hang Squat Snatch (below knees, but not floor)
From Minutes 8:00 – 12:00:
*Build to a Moderate wt.
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
50 DU (Sub 100 single unders)
40 DB Alt Snatches
30 Deadlifts (R+ 225/155, Rx 165/125)
20 Double DB Push Presses (R+50/35, Rx 40/25)
10 pull ups
*Stimulus: 1-1.5+ Rounds
*Home pull up =DB Renegade Rows
Published by: Breanne Feudale in Uncategorized