Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Doorway Stretch

5/5 World's Greatest Stretch

10 Bootstrap Squats w/ Block & Twist

-then-

For Quality

4 Rounds

6/6 Single Arm Dumbbell Strict Press, Building

9 Dumbbell Goblet Squats

12 Banded Good Mornings

Barbell Primer

2 Sets, With Empty Barbell

5 Hang Power Snatch

5 Snatch Grip Push Press

3 Hang Power Clean

3 Hang Squat Cleans

3 Push Press

3 Thrusters

3 Split Jerk

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Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day

"PRVN Strong" (Time)

For Time & Load:

Against a 16:00 Clock

7 Rounds

7 Power Snatch

7 Power Clean

7 Thrusters

-In the Remaining Time Establish a 1RM Clean & Jerk

Barbell: (Rx 95/65, S 75/55)
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Goal: 9:00-12:00

Score: Time & Log Clean and Jerk in Separate

RPE: 9/10

Primary Objective: Attack Your Strengths

Secondary Objective: Unbroken Thrusters

Clean and Jerk (Load component of PRVN Strong)

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose