Warmup
- 500m row
- 10 minutes of dynamic stretching
- 2 rounds of:
- 10 PVC pass throughs
- 10 air squats
- 10 push-ups
- 10 ring rows
Strength
- Clean and Jerk:
- 5 sets of 3 reps
- Build up to heavy but manageable weight
- Rest 2 minutes between sets
Workout
- Metcon:
- 5 rounds for time:
- 10 Dumbbell Hang Power Cleans (50/35 lbs)
- 15 Wall Balls (20/14 lbs)
- 20 Sit-Ups
- Time Cap: 15 minutes
Summary
Today's workout focuses on improving your clean and jerk technique. Warm up with a row and dynamic stretching, then perform 5 sets of 3 reps of clean and jerk, gradually increasing the weight. After the strength component, challenge yourself with a metcon consisting of 5 rounds for time, involving dumbbell hang power cleans, wall balls, and sit-ups. Push yourself to complete the workout in under 15 minutes to maintain intensity. Good luck!