HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

:30 second PVC Pipe Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

6 Tall Muscle Snatch

6 Behind the Neck Snatch Grip Push Jerk

6 Barbell Squat Jumps

B: Plyometric (No Measure)

10:00 EMOM

1 Seated Start Stick Jump for Height

C: Metcon (3 Rounds for weight)

"Not Gwen"

15-12-9

Power Snatch, For Load

Rest as needed between sets

Choice on load for the 15 then the 12 then the 9. Total load is the score of the day. This is a also great time for new athletes to practice mechanics with the hang power snatch and just work through positions here for the prescribed reps.

D: Accessories (3 Sets, For Quality
:15 second Extended GHD Supine Hold
:20/:20 second Single Arm Ring Plank
8 Cuban Press )