Warmup
Begin with a 5-minute light row to get your blood flowing. Follow this with 2 rounds of the following:
- 10 Arm Circles (each arm): Perform small and large circles.
- 10 Leg Swings (each leg): Swing forward/backward and side to side to open up the hips.
- 10 Cat-Cow Stretches: Flow between arching and rounding your back to mobilize the spine.
- 10 Scapular Push-Ups: In a plank position, keep arms straight and squeeze shoulder blades together. Next, perform:
- World's Greatest Stretch (5 per side): Step into a lunge, drop elbows toward the floor, and rotate.
- Thoracic Spine Rotation (5 per side): From a quadruped position, put one hand behind your head and rotate the elbow towards the ceiling.
- Wrist stretching exercises: Spend 2 minutes stretching wrists by kneeling with hands either knuckles down or palms up.
- Squat with Hold (2 rounds of 30 seconds): Sit in the bottom of a squat to open hips and ankles.
Strength
Focus on clean technique today. Complete 6 sets of 3 reps of Power Cleans:
- Warm up with lighter weights and focus on form. Use an empty bar to start.
- Gradually increase weight each set, focusing on technique.
- Rest 90 seconds to 2 minutes between sets.
- The goal is to achieve a challenging weight by the last set without breaking form. Notes:
- Keep the barbell close to your body.
- Finish with an explosive hip extension.
Workout
Complete the following Metcon for time: 5 Rounds for Time:
- 5 Power Cleans (185/125 lb)
- 10 Toes-to-Bar
- 15 Wall Balls (20/14 lb, 10/9 ft target)
- 200-meter Run
Aim to keep transitions quick and maintain consistent intensity. Scale weights and intents to ensure you can complete each round in a reasonable time frame without overextended rest periods.
Summary
Today's training focuses on skill and strength with Power Cleans. The Metcon combines Cleans with bodyweight elements to enhance metabolic conditioning and test grip endurance. Appropriate modifications should ensure completion of the workout while focusing on maintaining technique throughout both components.