Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2 Sets

10 PVC Pass-Throughs

5/5 PVC Around the Worlds

10 PVC Thoracic Extension

10 alt PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm Up (No Measure)

Snatch Warm-Up (10:00 or Less)

(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: Snatch complex (Weight)

10:00 EMOM, For Load

2 Hang Power Snatch + 1 Hang Squat Snatch

start @ 60% of limiter

* Record heaviest load

D: Metcon (4 Rounds for time)

"Mrs. Bing"

Every 5:00 for 20:00

200m Run (14/11 cal bike)

12 Toe to Bar

8 Lateral Burpees over the Bar

12 Hang Power Snatch (Rx 75/55, S 65/45)

8 Lateral Burpees over the Bar

Goal: ~3:00-3:30/Round