September 23, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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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)


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

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