HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

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 Hang Power Snatch

3 Overhead Squats

C: Weightlifitng complex (Weight)

Hang Squat Snatch + Overhead Squat

Every 2:00 for 12:00

3+3, 2 Sets @ 65%

2+2, 2 Sets @ 70%

1+1, 2 Sets @ 75%

*Record heaviest 1+1 set

D: Metcon (No Measure)

"It Ain't Hard to Tell"

15:00 EMOM

min 1: 10-14 Single DB Step-Overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

min 2: 12-18 Chest to Bar Pull-Ups (A: strict banded pull-ups )

min 3: 14-20 Alt DB Snatch