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)
Snatch Specific Warm-Up
(with PVC Pipe)
2 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch Balance
(With Barbell)
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Snatch Balance
3 Overhead Squats
3 Hang Squat Snatch
C: Weightlifitng complex (Weight)
Hang Squat Snatch + TnG Squat Snatch
10:00 EMOM
1+1 @ 72%+, increasing by feel and stay technical and fast
*Record heaviest weight
D: Metcon (Time)
"Neytiri"
5 Rounds for Time
10 Power Snatch (Rx 75/55, S 65/45)
50 Double Unders (A: 100 singles)
10 Overhead Squats
5:00-8:00
Time Cap: 10:00
Published by: Breanne Feudale in Uncategorized