Announcements

MURPH Memorial Day MAY 26TH modified schedule classes at 8 am 9am 10am

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

HomeGrown AthletX - Functional Fitness

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Body Heat Mobility Warm-Up

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Barbell Specific Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

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Add Light Loads

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Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

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Build to 60%

Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)

% Limiter being either the Power Snatch or Hang Squat Snatch

Goal: Technique Proficiency, building to around 75% of 1RM

Stimulus: Speed Strength, Technical Proficiency

Cues:

Stay over the bar, root through the feet and keep pushing through extension in the pull.

Punch fast and receive the bar with a strong core and lockout.

Modifications:

We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.

For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.

**Secondary Warm-Up After the Snatch**

Adjust to working loads on the barbell.

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8 Scapular Pull-Ups

8 Bar Kip Swings

6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups

6 Overhead Squats @ working loads

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Final Transition into the Workout

“Excellent!” (AMRAP - Reps)

For Time

7:00 AMRAP

3-6-9-12-15....

Overhead Squat

Pull-Ups

Barbell: (Rx 115/75, S 95/65)
Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond

Stimulus : Powerful Couplet / Complementary Movements

RPE : 9/10

Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.

Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

Mobility

PRVN Recovery #2

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