240916

Warmup

1. General Warmup

• 5 minutes of light jogging or rowing
• 2 rounds of:
  • 15 air squats
  • 10 push-ups
  • 10 ring rows

1. Dynamic Stretching

• Arm circles: 1 minute each direction
• Leg swings: 1 minute each leg (front to back and side to side)
• Hip circles: 1 minute each direction

1. Specific Warmup

• Perform 3 sets of the following barbell complex with an empty barbell:
  • 5 deadlifts
  • 5 hang cleans
  • 5 front squats
  • 5 push presses

Strength

1. Cleans

• Warmup sets:
  • 2 sets of 5 reps @ 40% of 1RM
  • 1 set of 3 reps @ 60% of 1RM
  • 1 set of 2 reps @ 75% of 1RM
• Working sets:
  • 4 sets of 3 reps @ 85% of 1RM
  • 1 set of 1 rep @ 90% of 1RM

Workout

Metcon

For Time: 21-15-9

1. Power Cleans 135/95 lbs
2. Box Jumps 24/20"

Cash Out:

• 100 Double Unders

Summary

Today's workout focuses on developing explosive power and strength through cleans in both the strength component and the metcon. The metcon is a high-intensity couplet designed to complement the strength work with power cleans and box jumps, finishing with double unders to test agility and endurance.