Warmup
400m run
Mobility:
- Shoulder circles
- Hip circles
- Wrist stretches
Activation:
- 10 air squats
- 10 push-ups
- 10 PVC pipe pass throughs
Strength
Front Squats
5 sets of 5 reps at 70% of your 1RM (1 Rep Max)
Workout
Metcon
For Time:
- 21-15-9
- Power Cleans (135/95 lbs)
- Burpees over the Bar
Rest 2 minutes
- 9-15-21
- Thrusters (95/65 lbs)
- Box Jumps (24/20 in)
Summary
Today's workout combines strength training with a high-intensity metcon. The warmup focuses on mobility and activation exercises to prepare your body for the workout. The strength component is front squats, performing 5 sets of 5 reps at 70% of your 1RM. The metcon consists of two parts, with the first part being a 21-15-9 couplet of power cleans and burpees over the bar, followed by a 9-15-21 couplet of thrusters and box jumps. Remember to scale the weights and movements as needed to maintain proper form and intensity throughout the workout.