HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 PVC Pipe Passthroughs

:30 second PVC Pipe Prayer Stretch

5 sets of Ring Y, T, W's

5 Tall Muscle Snatches , 45/35lb (20/15kg)

5 Overhead Squats 45/35lb (20/15kg)

5 Snatch Balance 45/35lb (20/15kg)

then complete the following:

Single Leg Box Jumps

4 x 4/4

B: Snatch (Every 2:00 minutes, 6 Sets
1 Snatch @ 75%+ building to a 1RM )

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15min Time Cap

SUBS : A: 27/22 Cal Bike, Rx53/35, S 44/26, A: strict banded pull-ups

Primary Objective: Fastest overall time (Goal: 7:00-10:00 minutes)

Secondary Objective: Keep the sets on the Kettlebell and Pull-Ups to less than 2 breaks

Stimulus: Glycolytic / Anaerobic Threshold /Grip

RPE: 9/10