HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

12/9 Calorie Row

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Front Squat (Every 3:00 minutes, 4 Sets
Set 1: 12 Reps @ 60%
Set 2: 10 Reps @ 67%
Set 3: 8 Reps @ 70%
Set 4: 8 Reps @ 72%

Percentage is based on your 1rm Front Squat. )

C: Primer (No Measure)

Workout Primer

2-3 Rounds

w/Empty Barbell, building to working weight

High Hang Muscle Snatch

High Hang Power Snatch

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Into..

3 Dual Dumbbell Box Step-Overs

5/4 Calorie Row

D: Metcon (AMRAP - Rounds and Reps)

"Keep the Wolves Close"

16:00 amrap

30/24 Cal Row or Ski 21/17 Cal Bike

20 Hang Squat Snatches, (Rx 95/65, S 75/55)

10 Dual DB Box Step-Overs (Rx50/35, S 40/25)

Primary Objective: Complete each round in under 5:00 minutes, (Complete 3+ rounds)

Secondary Objective: Complete the Hang Squat Snatches in 3 Sets or less

Stimulus: Leg Stamina / Threshold Capacity

RPE: 8/10