HomeGrown AthletX - Functional Fitness

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A: Snatch (Week 11/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90+%

- Rest 2 minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Snatch

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
250m Run

4 Bar Muscle-Ups

3 Squat Cleans (R+185/125, Rx155/105)

Goal = 4 rounds +

BMU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B

*Aim for today is to cycle through the Bar Muscle-Ups and Squat Cleans. Your recovery is on the run.

Challenge yourself and attempt unbroken cleans on each set.