240930

Warmup

1. 400m Jog
2. Dynamic Stretches

• Arm Circles: 2 sets of 10 forward and 10 backward
• Leg Swings: 2 sets of 10 front-to-back and 10 side-to-side

1. Mobility

• Hip Openers: 1 min each side
• Ankle Circles: 1 min each side

1. Activation

• Glute Bridges: 2 sets of 15 reps
• Scapular Push-ups: 2 sets of 10 reps

1. Cleans Progression with Empty Barbell

• Hang Power Clean: 2 sets of 3 reps
• High Pull: 2 sets of 3 reps

Strength

1. Clean Complex

• 3 Sets:
  • 1 Power Clean
  • 1 Hang Squat Clean
  • 1 Front Squat
• Work up to a challenging weight.

1. Clean (from the ground)

• 5x3 @ 75% of 1RM Clean

Workout

1. For Time (12 Min Cap)

• 21-15-9 reps of:
  • Power Cleans (95/65 lbs)
  • Burpee Box Jumps (24/20 inches)
• Time Cap: 12 minutes

Summary

A clean-focused day, starting with a comprehensive warmup and mobility session, leading into a strength component focused on cleans and ending with a high-intensity metcon to target both cardiovascular and muscular endurance.