HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
250m Run
10/10 Side Plank Banded Rows
10 Hollow Rock
10 PVC Pipe Passthroughs
10 PVC Pipe or Empty Barbell OHS
B: Warm-up (No Measure)
Barbell Primer
3 Hang Snatch High Pull
3 Hang Power Snatch
3 Snatch Balance
3 Overhead Squat
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Take next 4min and build to starting weight
C: Snatch (Complex)
Every 2:00, 8 Sets
Snatch Pull + Hang Squat Snatch + TnG Squat Snatch
Start at 72%, Increase to a Heavy for the Day
*Note: Record heaviest complex
D: Metcon (Time)
3 Rounds
400m Run
11 Burpee Box Jump Overs (R+24/20, Rx20/16″)
7 Ring Muscle-Ups
Time Domain: 8:00-12:00
Time Cap = 15:00
SUBS RMU = Rx15 Chest to Bar Pull-Ups
7 Banded Strict Pull-Ups+ 7 box dips
Published by: Breanne Feudale in Uncategorized