260216

Warmup

1. Dynamic stretches:

• Arm circles: 1 minute forward, 1 minute backward
• Leg swings: 1 minute each leg
• Torso twists: 1 minute

1. Mobility:

• Foam roll glutes and hamstrings: 2 minutes
• Shoulder passthroughs with PVC: 2 minutes

1. Activation:

• Wall facing handstand hold: 2 rounds of 20 seconds
• Glute bridges: 2 sets of 10 reps

1. Bodyweight movements:

• Air squats: 3 sets of 10 reps
• Push-ups: 3 sets of 10 reps
• Jumping jacks: 2 rounds of 30 seconds

Strength

1. Power Clean

• Warm up:
  • 3 sets of 5 reps at 50% of 1RM
• Working sets:
  • 5 sets of 3 reps at 75% of 1RM

1. Clean and Jerk

• 4 sets of 2 reps at 80% of 1RM clean

Workout

15-minute AMRAP (As Many Rounds As Possible)

1. 10 Power Cleans (135/95 lbs)
2. 15 Pull-Ups
3. 20 Box Jumps (24/20 inches)

Equipment needed:

• Barbell and suitable weight plates
• Pull-up bar
• Box or surface for jumps

Goal: Maintain a steady pace throughout, focusing on efficient transitions between exercises.

Summary

Today's workout focuses on building explosive power through cleans, complemented by a metcon designed to enhance aerobic capacity and functional strength. The squatting motion in cleans and the transitions in the metcon ensure full-body engagement and progress along various fitness domains.