HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Single Leg Barbell Good Mornings (each leg)

:30 Russian Twist

:30 Hollow Hold

Rest as needed between sets.

B: Metcon (Time)

3 Rounds:

15 Power Cleans (R+115/75, Rx 95/65)

12 Thrusters

9 Bar-Facing Burpees

Directly Into…

3 Rounds:

15 Power Cleans (R+95/65, Rx 75/55)

12 Thrusters

9 Bar-Facing Burpees

18min time cap

WORKOUT MODIFICATIONS

POWER CLEANS

Decrease Load/Reps

From the Hang

Single Dumbbell Clean

Wall Balls

THRUSTER

Decrease Load/Reps

Single Dumbbell

Front Squat/Push Press

BAR-FACING BURPEES

Decrease Reps

Step Up/Over

"No-push-up" Burpees