HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Snatch complex (Weight)

Every 2:30, 5 Sets

Power Snatch

Rest 10 seconds

Hang Squat Snatch + Overhead Squat

Rest 10 seconds

Squat Snatch

@ 80-85%+, Percentages are based on your 1rm Power Snatch

C: Metcon (3 Rounds for time)

"White Goodman"

Every minute on the minute until the work is complete:

9 Power Snatch

Max Bar Facing Burpees

Load: (Rx 95/65, S 75/55)

Repeat until you accumulate 27 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

7 Power Snatch

Max Bar Facing Burpees

Load: (Rx 115/75, S 95/65)

Repeat until you accumulate 21 reps

Rest 2:00 minutes

Every minute on the minute until the work is complete:

5 Power Snatch

Max Bar Facing Burpees

Load: (Rx135/95, S 115/75)

Repeat until you accumulate 15 reps

Primary Objective: Complete Each set in 3:00 minutes or less

Secondary Objective: Complete each set of Snatches unbroken

Time Cap: 20:00 minutes

Stimulus: Barbell Cycling / Anaerobic

RPE: 9/10