HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice, Easy

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: 2/2 Turkish Get-Ups

min 4: 3 Broad Jumps for Max Distance

*Start with PVC then move to barbell

B: Snatch

10:00 EMOM

1 Rep @ 70-80% *no higher than 80%

*Record heaviest single

C: Metcon (Time)

25-20-15-10-5

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

Wall Balls (R+20/14, Rx 16/12)

Time Domain: 8:00-11:00

Time Cap: 15:00