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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Machine of Choice (Easy pace)

into

2 Sets, For Quality:

10 Squat Y's

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Barbell Behind The Neck Snatch Grip Strict Presses, 45/35lb (20/15kg)

20 Second Barbell Overhead Squat Hold, 45/35lb (20/15kg)

into

2 Rounds

20 Second Hollow Rock

40 Second Plank

B: Snatch (Every 2:00 minutes, 6 Sets
1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat

starting at 70% of power snatch 1rm and building. Do not exceed 85% today

*Record heaviest complex)

C: Metcon (Time)

"Everton"

For Time

30 Toe to Bar (A: Strict Knee Raises)

30 Overhead Squats (Rx 95/65, S 75/55)

30 Hang Power Snatch

30 Wall Balls (Rx 20/14, S 16/12)

Time Domain: 6:00-9:00

Time Cap: 12:00

Primary Objective: Best possible time

Secondary Objective: toe to bar in 3 sets or less and unbroken wall balls

RPE: 8/10

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations