HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3:00 Cardio Choice

---

3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

----

2 Sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Pull-Ups or Jumping Pull-Ups

B: Power Snatch

8:00 EMOM

3 TnG Power Snatch

*start @ 60% of Power Snatch and increase

*Record heaviest 3 TnG

C: Technique Session

Kipping Pull-Ups

Chest to Bar Pull-Ups

D: Metcon (Time)

"Waterboy"

For Time

12 Power Snatch (R+155/105, Rx125/85)

24 Chest to Bar Pull-Ups (sub pull ups, jumping pull ups)

9 Power Snatch

18 Chest to Bar Pull-Ups

6 Power Snatch

12 Chest to Bar Pull-Ups

3 Power Snatch

6 Chest to Bar Pull-Ups

Time Domain: 10:00-14:00

Time Cap: 18:00