Announcements

Uniquely Abled Fitness Program Starts 3/3

Strong First Seminar March 2 at 10AM-5PM

HomeGrown AthletX - Functional Fitness

Warm-up (No Measure)

2 Sets, for Quality

250/200m Row

10 PVC Pass Throughs

10/10 second PVC Pipe Prayer Stretch

5/5 Single Arm Kettlebell Windmills

5/5 Kettlebell Halos

30 second Jump Rope Practice

Into

Barbell Primer (2x through)

3 Pause Snatch Pull + Hang Power Snatch (Pause at Knee)

3 Snatch Pull with Pause at Extension + Power Snatch

3 Snatch Pull + Hang Power Snatch + TnG Power Snatch

Weight lifting (Weight)

Take 10:00 minutes to Establish a

Power Snatch + Hang Power Snatch + Power Snatch

*Complex is meant to be done unbroken

Goal = 85-90% of 1RM Power Snatch

Metcon (Time)

"Counting Cards"

4 Rounds for Time:

500/425m Row or Ski or 30/21 Cal Bike

50 Double Unders (A: 100 singles)

15 Hang Power Snatch

1:00 Rest

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

Score = Time, Including Rest

Time Domain: 15:00-18:00 minutes

Time Cap: 22 Minutes

Primary Objective: Complete the workout in sub 18:00 minutes

Secondary Objective: Maintain unbroken sets of Double Unders and Hang Power Snatches

Stimulus: Lactic Threshold / Muscular Stamina

RPE: 8/10