Warmup
400m run
10 inchworms
20 lunges
30 air squats
40 jumping jacks
Strength
4 rounds:
8 hang power cleans
8 front squats
Workout
For Time:
10-9-8-7-6-5-4-3-2-1
Power Cleans (135/95 lbs)
Burpees over the Bar
Summary
Today's workout focuses on improving power and endurance. The warmup will prepare your body for the strength component, which consists of 4 rounds of hang power cleans and front squats. The metcon is a fast-paced workout where you perform descending sets of power cleans and burpees over the bar. The goal is to complete the workout as quickly as possible.