HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
1 min each
Warrior Squats
PVC Sotts Press
B: Warm-up (No Measure)
:50s Each with :10s transition
Easy Row Bike or Ski
Easy Single Unders
PVC Pass Throughs
Moderate Row Bike or Ski
Quick Single Unders
PVC Straight Leg Swings (:25s Each leg)
Faster Row Bike or Ski
High Knees Single Unders
PVC Overhead Squats
C: Hang Snatch
Hang Sq Snatch [On the 0:00]
On the 2:00 x 4 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Overhead Squat
Snatch [On the 8:00]
On the Minute x 10:
1 Hang Squat Snatch
*Build to a Heavy for the day.
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
1000m Run
100 Double Unders (Sub 200 single unders)
Time Remaining:
Max Power Snatches (R+115/75, Rx 95/65)
*You can expect to have about 3-4 minutes for max power snatches.
Published by: Breanne Feudale in Uncategorized