HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch

10/10 Shin Box Rotations

6 minutes, For Quality:

5/5 Single Kettlebell RDLs, Light Load

5/5 Kettlebell Windmills

5/5 Single Arm Overhead Squat

B: Warm-up (No Measure)

(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 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch or 3 Hang Squat

3 Overhead Squats

C: Snatch (Every minute on the minute, 5 Sets
2 Reps @ 70-75%
Every minute on the minute, 4 Sets
2 Reps @ 75-80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+ )

D: Back Squat (Strength Superset
Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Back Squat
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep

Load: 75%+ across

**See "DD" for station 2")

DD: Metcon (3 Rounds for weight)

Station 2:

Dual Hang DB Clean and Jerk

5 Reps (unbroken)

Rest 30 seconds

5 Reps (unbroken)

Load: Choice