HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: (Rx135/95, S 115/75)
Goal: 12-15 Reps / Set

Score = Reps

Stimulus: Squat Stamina / Rope Climb Efficiency

RPE: 8/10

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets