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Warmup

1. General Warmup:

• 5 minutes of light rowing or jogging to elevate heart rate.

1. Dynamic Stretches:

• Arm Circles: 10 forward/10 backward each arm.
• Leg Swings: 10 forward/10 side-to-side each leg.
• Hip Circles: 10 each direction.

1. Specific Warmup:

• PVC Pipe Pass-Throughs: 10 reps.
• PVC Overhead Squats: 10 reps.
• Empty Barbell Clean Warmup:
  • 5 Power Cleans
  • 5 Hang Cleans
  • 5 Front Squats

1. Stretching:

• Lizard Pose: Hold 1 minute each side.
• Pigeon Pose: Hold 1 minute each side.
• Thoracic Spine Rotation: 10 reps each side on all fours.

Strength

Clean Technique and Strength

• Work up to a heavy single or 1RM of the following complex:
• 1 Hang Clean + 2 Full Cleans

Sets:

• 5 sets of the complex, progressively building in weight.
• Rest 2-3 minutes between sets to ensure full recovery.

Workout

Metcon: "Clean Sprint"

For Time:

• 10-8-6-4-2 reps of:
• Power Cleans (weight: 155/105 lb)
• Bar-Facing Burpees

Instructions:

• Perform 10 power cleans, then 10 bar-facing burpees, followed by 8 power cleans, 8 bar-facing burpees, and continue decreasing by 2 each round until 2 of each are completed.
• Aim for quick transitions and maintain a steady pace on the burpees. Adjust the weight if necessary to maintain form.

Summary

Begin with a thorough warmup focusing on mobility and barbell movement preparation. The strength component of the session involves practicing a complex to enhance clean technique and strength. The Metcon complements the strength work by incorporating power cleans with a high-intensity conditioning piece. Aim for quick, efficient movements throughout.