Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, increasing effort

:30sec Machine 1

:15sec Rest

:30sec Machine 2

:15sec Rest

into..

AA: Warm-up (No Measure)

Snatch General Prep

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

—

Specific Barbell Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Grip Push Jerk (2-4-6’’ Drop)

3 Pos Power Snatch (Hip, Knee, Below Knee)

B: Power Snatch (10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
*Record heaviest single
Percentages are based on your 1rm Power Snatch )

C: Metcon (Calories)

"Early Bird and Night Owl"

16:00 minute EMOM

minute 1: 20/16 Cal Row or ski

minute 2: Max Cal Bike

minute 3: Rest

minute 4: Rest

minute 5: 15/11 Cal Bike

minute 6: Max Cal Row or ski

minute 7: Rest

minute 8: Rest

Total Cals = Score

-Aerobic Conditioning / Lactate Threshold

RPE: 8/10