HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, alt each minute:

Minute 1: Cardio Choice

Minute 2: 8 Box Jumps w/step-down

Minute 3: "Barbell Complex"

Minute 4: 5 Burpee Broad Jumps for Distance

*Barbell Complex*

5 Hang Muscle Snatch

5 Overhead Squats

3 Snatch Balances

Empty bar

AA: Warm-up (No Measure)

3-5 Sets

Snatch Lift Off

Snatch High Pull

Squat Snatch

increasing load to starting weight

B: Snatch

Every 2:30 minutes, 6-8 Sets

1 Squat Snatch

Starting @ 75% of 1rm and increase load each set

Build up to a 1rm snatch for the day.

C: Metcon (AMRAP - Rounds and Reps)

"The Collector"

12 minute AMRAP:

14 Burpees to Target

8 Dual DB Box Step Overs, (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

14 Toe to Bar (A: Knee to Elbow, Strict Knee Raises)

*Target: just above reach

Goal: 4+ Rounds

Primary Objective: Achieve more than 4 rounds

Secondary Objective: Unbroken DB Step-Overs

RPE: 8/10

Stimulus: Midline / Muscular Stamina