HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

then...

Junk Yard Dog

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Modified Burgener Warm-Up x 3 Sets

3 Dip and Shrug

3 Dip Shrug High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

B: Power Snatch

10:00 EMOM

1 Power Snatch

*start @ 70% and increase to heavy single for the day

C: Metcon (Time)

Partner WOD
"Soup Du Jour"

For Time

10-9-8-7-6-5-4-3-2-1

Power Snatch (R+95/65, Rx 75/55)

*15/10 Cal Bike or 21/14 Cal Row or 200m run to Finish Each Set

(Each Partner will complete the 10s, then 9s, then 8s down to 1, relay style)

Time Domain: 13:00-17:00

Time Cap: 25:00