HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 rounds for quality
1:00 Row

3 Position Hang Snatch High Pull (high hang + hang + low hang) x 3 Reps

6 Overhead Squats

3-5 Seated Box Jump to High Box *increase each round

B: Metcon (Weight)

Weightlifting
Every 2:00 for 10:00

Snatch Complex

(Pause Power Snatch Below Knee + Hang Squat Snatch)

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

% are based off your 1rm Power Snatch

*Record heaviest 1+1

C: Metcon (Time)

Conditioning
"Shake and Bake"

For Time

500/425m Row or ski or 30/22 cal bike or 400m run

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

500/425m Row or ski or 30/22 cal bike or 400m run

15 Power Snatch

500/425m Row or ski or 30/22 cal bike or 400m run

9 Power Snatch

Time Domain: 7:00-11:00

Time Cap: 12:00

D: Metcon (No Measure)

Friday finisher
2 Sets

:30sec Max Medball Weighted Strict Pull-Ups (R+20/14, Rx 16/12)

R: 30sec

:30sec Max Strict Pull-Ups

R: 30sec

:30sec Max Banded Strict Pull-Ups

R: 60sec

*Scale: Strict Pull-Ups, Banded Pull-Ups, Ring Rows