Warmup
300m run 10 Samson stretches 10 leg swings (each leg) 10 arm circles (each direction) 10 push ups 10 air squats 10 PVC pass-throughs 10 PVC overhead squats
Strength
5 x 5 Back Squats
- Rest 2 minutes between sets
- Increase the weight each set if possible
Workout
For Time:
400m Run
21 Power Cleans (135/95 lbs)
400m Run
15 Power Cleans (135/95 lbs)
400m Run
9 Power Cleans (135/95 lbs)
400m Run
Scale the weight as needed
Summary
Today's workout includes a warmup consisting of a short run and dynamic stretches. The strength component is 5 sets of 5 Back Squats, with increasing weight each set. The metcon is a For Time workout that includes running and power cleans. Scale the weight as needed. Great way to start the week!