Warmup
5 minute jog
Dynamic stretching:
- Arm circles
- Leg swings
- High knees
- Butt kicks
Mobility exercises:
- Shoulder dislocations
- Hip openers
- Thoracic spine rotations
Activation drills:
- Jumping jacks
- Inchworms
- Spiderman lunges
Strength
Strength component: Clean & Jerk
- Build to a heavy single in 15 minutes
- Perform 5 sets of 3 reps at 80% of your heavy single
Rest 2-3 minutes between sets
Workout
Metcon: Grace
For time:
- 30 Clean & Jerks (135/95 lbs)
*Scale the weight as needed, aiming for a challenging but manageable load.
*Record your time for future reference.
Summary
Today's workout focuses on the Clean & Jerk. Warm up with a 5-minute jog, dynamic stretching, mobility exercises, and activation drills. For the strength component, build up to a heavy single Clean & Jerk and then perform 5 sets of 3 reps at 80% of your heavy single. The metcon is 'Grace,' which consists of 30 Clean & Jerks for time. Scale the weight as needed. Be sure to record your time for future reference.