Announcements

THE OPEN STARTS THIS FRIDAY!!!!!!!

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every 2:00 minutes, 4 sets, complete the following:

:30 Machine Choice

10 Lateral Line Jumps (over and back = 1)

8 Hang Snatch High Pulls, 45/35lb (20/15kg)

10 Deep Lunge Mountain Climbers

-

Prehab Work

Accumulate 30 reps of the following:

Prone Y, T, W

Banded Bird Dogs

Seated Banded Cuban Rotation and Press

B: Muscle Snatch (8:00 EMOM
1 Rep, building to a heavy for the day )

Metcon (Time)

"Parlour Palm"

For Time:

20 Power Snatch (Rx 95/65, S 75/55)

20 Bar Facing Burpees

15 Power Snatch (Rx135/95, S 115/75)

15 Bar Facing Burpees

10 Power Snatch (Rx155/105, S 125/85)

10 Bar Facing Burpees

Time Domain: 8:00-12:00

Time Cap: 15 minutes

Primary: Complete in less than 12 minutes

Secondary: challenge yourself on either the barbell or burpee portion. If you select the barbell, then try to complete each set under two minutes, if you selectburpees, aim to complete each set under 75 seconds.

Stimulus: Sprint / Anaerobic

RPE: 9/10