Warmup
10 minute jog
Dynamic stretches:
- Arm circles
- Leg swings
- High knees
Mobility drills:
- Shoulder dislocations
- Hip openers
- Ankle mobility exercises
Strength
Clean Pulls:
- 4 sets of 5 reps
Front Squats:
- 4 sets of 8 reps
Strict Press:
- 4 sets of 6 reps
Workout
Every 2 minutes for 10 minutes:
- 5 Power Cleans (70% of 1RM)
- 10 Burpees over the bar
Rest 3 minutes
AMRAP in 12 minutes:
- 12 Wall Balls
- 9 Toes to Bar
- 6 Handstand Push-ups
Summary
Today's workout focuses on cleans and strength training. Warm up with a jog and dynamic stretches, followed by clean pulls, front squats, and strict press for strength. For the metcon, perform power cleans and burpees over the bar every 2 minutes for 10 minutes. Then, take a 3-minute rest before starting the AMRAP of wall balls, toes to bar, and handstand push-ups for 12 minutes.