HomeGrown AthletX - Functional Fitness
A: Snatch (Complex)
Snatch Pull + Sq Snatch (Floor)
Set 1: 2+2 reps @ 70%
Set 2: 2+2 reps @ 72-75%
Set 3: 1+2 reps @ 78%
Set 4: 1+2 reps @ 80%
Set 5: 1+2 reps @ 80%
Set 6: 1+2 reps @ 82%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Sq Snatch
B: Metcon (Time)
w 20/14# Vest
3 Rounds
30 Double DB Front Squats (R+50/35, Rx40/25)
20 Push-ups
10 Strict Pull-ups
Scaled: Air Squats / No Vest /10 Push-ups/ Ring Rows
Goal: 9:30-10:30
Cap: 15 Min Cap
Front Squats should be unbroken throughout or just one break. Break up push-ups and pull-ups early
Published by: Breanne Feudale in Uncategorized