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Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

45 seconds of Single Skips, Triple Under, or Double Under Crossovers (practice)

8 Hang Muscle Snatches

8 Alternating Box Step Ups

4 " No Touch" Box Jump Overs

B: Snatch (Every 90 seconds, 5 Sets
1 Power Snatch + 1 Squat Snatch
Starting, holding @ 80% across
into..
Every 90seconds, 5 Sets
1 Squat Snatch @ 80%+

*Record heaviest lift)

C: Metcon (AMRAP - Rounds)

"Nobu"

Every 2:00 minutes, until failure or Cap

36 Double Unders (A: 72 singles)

12 Overhead Squats (Rx 95/65, S 75/55)

Each new interval increase the overhead squats by 4 reps. (12,16,20,24, and so on...)

Goal: 4+ Rounds

Cap: 6 Rounds

Primary Objective: Maintaining points of performance in the overhead squat while improving squat cadence and speed

Secondary Objective: complete 4+ rounds

RPE: 8/10

Stimulus: Leg stamina / Glycolytic burn