Warmup
- 500m row
- 10 inchworms
- 20 alternating lunges
- 10 scapular retractions
- 1 minute downward dog stretch
- 1 minute pigeon stretch per leg
Strength
- Power Cleans: 5 sets x 3 reps
- Build up to a heavy triple
Workout
- 12 minute AMRAP (As Many Rounds As Possible):
- 6 Hang Power Cleans
- 9 Box Jumps
- 12 Toes-to-Bar
Summary
Today's workout will focus on power cleans for strength followed by a high-intensity AMRAP that combines hang power cleans, box jumps, and toes-to-bar for a full body metabolic conditioning.