HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Sets, For Quality:

:30 Second Wall Sit Hold

10 Sumo Squats

5 Inchworm Push-Ups

10 Lu Raises , Light Load

:30 Second Barbell Glute Bridge Hold , 45/35lb (20/15kg)

AA: Warm-up (No Measure)

Primer

2 Sets, For Quality:

10 Snatch Grip Deadlift @45/35lb (20/15kg)

5 Snatch High Pulls

5 Muscle Snatches

5 Power Snatches

Rest 1:00 minute between sets

B: Weightlifitng complex (Weight)

Every 2:00 minutes, 6 Sets, Complete the following:

1 High Hang Sq Snatch

1 Hang Sq Snatch

Rest 20 seconds

1 Sq Snatch

-Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.

Primary Objective: Aim to finish at 80-85% of your 1rm Snatch

Secondary Objective: Speed ​​Under the Barbell.

C: Metcon (5 Rounds for reps)

"Sick Love"

5 Sets, For Reps:

3 minute AMRAP

4 Box Jumps @ (Rx30/24, S 24/20″)

4/4 Single Arm Hang DB Snatches, (Rx70/50, S 60/40)

12 Air Squats

Rest 1:00 minute between sets

Score: Total Reps

Primary Objective: 3 rounds plus each set

Secondary Objective: Total Reps Accumulated

RPE: 8/10