HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills , Light Load

10 Alternating Bird-Dogs

5 Seated Box Jumps, Safe Height

into..

2-3 Sets , with an Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Squat Snatch

B: Snatch complex (Weight)

Power Snatch + Squat Snatch + Overhead Squat

Every 90 seconds, 10 Sets

Sets 1-4: 2+1+1 @ 60-70%

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

C: Metcon (4 Rounds for calories)

"Pet Detective"

16:00 minute EMOM, Alt Movements

minute 1: 8/6 Wall Facing Strict Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups

minute 3: 12 DB Bench Press (Rx50/35, S 40/25)

minute 4: Max Cals

Primary Objective: Completing all prescribed work within the minute

Secondary Objective: Maximum total calories achieved on the Echo Bike

Stimulus: Muscular Endurance / Push + Pull Gymnastics Strength