HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch (Complex)

Snatch Pull + Snatch (Floor)

Set 1: 2+1 reps @ 75%

Set 2: 2+1 reps @ 75%

Set 3: 1+1 reps @ 80%

Set 4: 1+1 reps @ 85%

Set 5: 1+1 reps @ 88%

Set 6: 1+1 reps @ 90%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Sq Snatch.

B: Metcon (Time)

Partition As Desired

100 KB Swings (American) (R+53/35,Rx44/26)

50 Deadlifts (R+ 205/155, RX185/125)

150 Sit-ups

Goal: 14-16:00

CAP: 20 Min

Create a smart individual game plan beforehand and stick with it during the workout. Even if you feel things aren't going to plan stick with it and learn from it for next time