240923

Warmup

Warmup

General Warmup:

1. 3 rounds:

• 200m run
• 10 air squats
• 10 push-ups
• 10 PVC pass-throughs

Dynamic Warmup:

2. Dynamic stretches:

• 10 leg swings (each leg)
• 10 arm circles (each direction)
• 10 hip circles (each direction)

Specific Warmup:

3. Cleans progression:

• 5 muscle cleans with PVC/barbell
• 5 power cleans with barbell
• 5 squat cleans with barbell

Mobility:

4. Specific stretches:

• 1 minute couch stretch each leg
• 1 minute thoracic spine stretch on foam roller

Strength

Strength

Clean Complex:

Every 2 minutes for 14 minutes (7 sets):

1. 1 Power Clean
2. 1 Hang Squat Clean
3. 1 Squat Clean

Increase weight across sets if possible. Focus on technique and full extension.

Workout

Workout (Metcon)

For Time:

21-15-9 reps of:

• Power Cleans (135/95 lbs)
• Burpee Box Jump Overs (24/20" box)

Strategy:

• Break cleans into manageable sets (e.g., 7-7-7 or 5-5-5 for sets of 15).
• Pace burpee box jump overs to maintain steady breathing.
• Aim for quick transitions between movements.

Summary

Summary

Today's workout focuses on cleans as the primary strength component. You'll perform a complex to work on various clean variations, then transition into a high-intensity metcon combining power cleans with burpee box jump overs for a challenging and comprehensive session.