Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

15 Banded Goodmornings

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotation s

:15 Dead-Hang + :15 Active Hang

B: Warm-up (No Measure)

Snatch Warm-Up

(with PVC Pipe)

2-3 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)

1-2 Sets For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Jerk

5 Hang Power Snatch

5 Overhead Squats

C: Power Snatch (Cluster sets)

Every 2:00 for 16:00

1.1.1.1.1, starting @ 65% of 1RM

R: 10 b/reps

*Record heaviest weight

D: Metcon (Time)

"Money Train"

For Time

50 Double Unders (A: 100 single unders)

15 Deadlifts

50 Double Unders

12 Deadlifts

50 Double Unders

9 Deadlifts

50 Double Unders

6 Deadlifts

50 Double Unders

3 Deadlifts

Load: (Rx 225/155, S 165/125)

Time Domain: 4:00-7:00

Time Cap: 12:00