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Warmup

1. General Warm-up

• 5 minutes of light cardio (jump rope, rowing, or jogging).

1. Dynamic Stretches

• Arm Circles: 20 forward, 20 backward.
• Leg Swings: 15 each leg, front to back and side to side.
• Hip Circles: 10 circles each direction.

1. Mobility

• PVC or Broomstick Pass Throughs: 15 reps.
• Cat-Cow Stretch: 10 reps.
• Thread the Needle Stretch: 30 seconds each side.

1. Specific Warm-up for Cleans

• Hang Power Clean with PVC or Empty Barbell: 3 sets of 5 reps.

Strength

5 sets of 3 reps of Squat Cleans

• Gradually increase weight each set, focusing on maintaining proper form.
• Rest 2-3 minutes between sets.

Workout

Metcon: 4 Rounds for Time

• 12 Power Cleans (135/95 lbs)
• 15 Box Jumps (24/20 in)
• 18 Toes-to-Bar

Notes:

• Scale weight as appropriate for power cleans.
• Box jump height can be adjusted based on ability.
• Substitute knee raises if unable to perform toes-to-bar.

Summary

Today's workout focuses on cleans, providing a strength component that builds with squat cleans. The metcon complements this by incorporating power cleans to reinforce the day's strength work. Overall, this session blends skill, power, and metabolic conditioning.