HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Pos Hang Power Snatch

C: Power Snatch (Every 90sec x 10 Sets 

2 Power Snatch, building from 60% to 2RM for the Day 
*not TnG )

D: Metcon (No Measure)

"Life"

16:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 Bike

min 2: 5 Power Snatch @ 75-80% of Above

min 3: 15 Box Jump Overs (Rx24/20, S 20/16″)

min 4: 15 Toe to Bar (A:K2E)