Announcements

Nov 15-16th Burgener Strength Olympic Lifting Seminar

https://burgenerstrength.com/course/usa-san_carlos-homegrown_athletx-nov-15-16-2025

Coupon Code: HM_10_U11S15H2025

Two StrongFirst Workshop Nov 8th

KB mini workshop (military press & push press)

and/or BB301 (squats & good morning)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up Flow (Checkmark)

General Prep and Mobility

2:00 Cardio Choice

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10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Specific Movement

2 Sets

9/7 Cals

10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)

10 Straight Leg Sit-Ups

15 Second Hollow Hold

Barbell Prep

w/empty barbell

3 Dip Shrug High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Position Hang Power Snatch (High Hang, Hang, Low Hang)

-

w/light loads and building towards 70%

3 Sets

3 Position Power Snatch

*Hang + Low Hang + Floor

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Primer after Snatches

5 GHD Sit-Ups

8 Alternating Dumbbell Snatch

8/6 Cals

Rest 2:00 b/t sets

Power Snatch Complex (Weight)

Every 2:00 x 6 Sets

3 Position Power Snatch

1+1+1 @ 70% of 1RM

*Hang + Low Hang + Floor

% of Power Snatch
Modifications:

- We can adjust to cleans for athletes with shoulder limitations in the overhead position

- Another adjustment would just be to work on the high pull variation and go into a 3-Pos Snatch High Pull to work on form and mechanics without the turnover.

Level 1 / New Athletes:

Every 2:00 x 6 Sets

3-5 Hang Power Snatches @ 6-7 RPE

"Entropy" (4 Rounds for calories)

For Calories

4 Sets

2:00 AMRAP

15 GHD Sit-Ups

20 Alternating Dumbbell Snatch

- Max Cals Bike, Row or Ski

Rest 2:00 b/t sets

Dumbbell: (Rx50/35, S 40/25)
Score = Max Calories

Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.

Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.

RPE: 8.5–9/10

Primary Objective: Complete the core and DB work quickly in under ~1:30 to maximize time on the cals.

Secondary Objective: Maintain consistent calorie totals across all four intervals with the goal of hitting the last set as the best set and giving it everything you got.