260105

Warmup

1. 500m Row or 2-minute Jump Rope
2. Dynamic Stretches:

• Arm Circles: 1 minute forward, 1 minute backward
• Leg Swings: 10 each leg, front and side

1. Specific Stretches:

• Wrist Circles: 1 minute each direction
• Cat-Cow Stretch: 1 minute
• World’s Greatest Stretch: 1 minute each side

1. Cleans Warm-Up with an empty barbell (3 rounds):

• Hang Power Clean x 5
• Front Squat x 5
• Strict Press x 5

Strength

Cleans

5 Sets of 3:

• Power Clean: Work up to a heavy triple for the day.
• Rest 2 minutes between sets.

Workout

Metcon

'Clean Burn' – 5 Rounds for Time:

• 10 Power Cleans (95/65 lb)
• 15 Wall Balls (20/14 lb)
• 20 Double-Unders
  Focus on maintaining correct form on the cleans, driving with your legs. Keep wall balls unbroken as long as possible, minimize transition times.

Summary

Today's workout includes a strength focus on Cleans, building up to a heavy triple. The Metcon, 'Clean Burn', complements the strength work with lighter Power Cleans, paired with Wall Balls and Double-Unders to maintain intensity and conditioning. The goal is to improve both strength and technique in cleans, while also building endurance and speed.