Warmup
- 400 meter run
- 10 leg swings per leg
- 10 arm circles forward and backward
- 10 air squats
- 10 PVC pass-throughs
- 10 PVC overhead squats
- 10 PVC cleans
- 5 power cleans with an empty barbell
Stretching:
- 30 seconds quad stretch per leg
- 30 seconds hamstring stretch per leg
- 30 seconds calf stretch per leg
- 30 seconds shoulder stretch per arm
Strength
EMOM (Every Minute on the Minute) for 10 minutes:
- 3 Power Cleans
Choose a weight that challenges you but allows you to maintain good form throughout all sets
Workout
For Time:
- 21-15-9
- Power Cleans (135/95 lbs)
- Wall Balls (20/14 lbs)
Time cap: 12 minutes
Summary
Today's workout focuses on improving power cleans and incorporating them into a high-intensity metcon. The warmup prepares the body with a combination of cardio, dynamic movements, and stretches. During the strength portion, you will perform 3 power cleans every minute for 10 minutes. The workout consists of a fast-paced ladder of power cleans and wall balls, aiming to complete all reps as quickly as possible. Push yourself to maintain a good pace and challenge yourself with a weight that is manageable but challenging. Have fun and give it your all!