HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Every Minute On The Minute, 9 minutes

Minute 1: Cardio Choice

Minute 2: 10 V-Ups + 10sec Hollow Hold

Minute 3: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

B: Warm-up (No Measure)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Overhead Squats

3 Hang Squat Snatch

C: Snatch (Every 2:00 minutes, 2 sets
5 Snatches @ 75% of 1rm (0:00, 2:00)
Into:
Every 90 seconds, 3 sets,.
3 Snatches @ 80% of 1rm (4:00, 5:30, 7:00)
Into:
Every 60 seconds, 4 sets.
1 Snatch @ 85% of 1rm (8:30, 9:30, 10:30, 11:30)
*Record heaviest single)

D: Metcon (3 Rounds for reps)

"Scarlet Begonias"

3 Sets:

3:00 minute AMRAP

3 Wall Walks

5 Burpee Box Jump Overs (Rx24/20, S 20/16″)

7 Toe to Bar (A: alt toe2bar, then K2E, then strict knee raises)

Rest 2:00 minutes between sets

Score: total rounds

Goal: Avg 2+ rounds

Primary Objective: All out effort

Secondary Objective: Clean Wall Walks

RPE: 8/10

Stimulus: Anaerobic

*Record total reps per set