HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B1: Metcon (6 Rounds for reps)

[Part 1 ]

Every 2min with 1min Rest x 6 Rounds

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (R+135/95, Rx 115/75)

Part 1 – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.

Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.

Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.

At 18:00, part B will start

MODIFICATIONS

AIR SQUATS

Decrease Reps

Decrease Range of motion (Squat to a Target)

PUSH-UPS

Decrease Reps

Elevate Hands/Knee Push-ups

CHEST TO BAR PULL-UPS

Decrease Reps

Chin Over Bar Pull-ups

Jumping C2B or Chin over Bar

10 Dumbbell Plank Rows (5 Each Arm)

SQUAT SNATCHES

Decrease Load/Reps

Power Snatch

PVC Power Snatch + Overhead Squat

B2: Snatch

At the 18min mark

8min to

Build to a Heavy Squat Snatch

Done at 26min

Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.