Warmup
Warmup
- 500m row
- 10 arm circles forward and backward
- 10 air squats
- 10 push-ups
- 10 PVC pass-throughs
- 10 PVC overhead squats
- 10 PVC cleans
Strength
Strength
Clean:
- 5 sets of 3 reps at 75% of 1 rep max
- Rest 2 minutes between sets
Workout
Metcon
"Clean Complex"
For Time:
- 21 Power Cleans (135/95 lbs)
- 400m Run
- 15 Hang Power Cleans (135/95 lbs)
- 400m Run
- 9 Squat Cleans (135/95 lbs)
- 400m Run
Summary
Today's workout focuses on cleans as the strength component and a complementary metcon. Start with a thorough warmup including rowing, arm circles, air squats, push-ups, and PVC pipe movements. For strength, perform 5 sets of 3 reps of cleans at 75% of your 1 rep max, resting 2 minutes between sets. The metcon is a "Clean Complex" consisting of power cleans, hang power cleans, and squat cleans with a 400m run between each movement. Have a great workout!