HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio Choice

8 Inchworm Push-Ups

:20/:20 Side Plank

:30sec KB Deadbug

8/8 Single Leg Rotational Medball Throw

B: Metcon (Distance)

Plyometrics
Depth Jump + Broad Jump

6 Sets x 3 Reps

C: Power Snatch

Every 2:00, 7 Sets

5 Reps @ 67% x 2 Sets

4 Reps @ 73% x 2 Sets

3 Reps @ 78%+ x 3 Sets

** Not TNG**

*Record 3 sets at 78%

D: Metcon (4 Rounds for time)

*Record Each for Time

0:00-3:00

25 Power Snatch (R+75/55, Rx 65/45)

3:00-6:00

15 Bar Facing Burpees

6:00-9:00

15 Power Snatch (R+95/65, Rx 75/55)

9:00-12:00

25 Bar Facing Burpees