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Warmup

1. 5 minutes of light cardio: Jogging or jump rope.
2. Dynamic stretches:

• Arm circles: 10 forward, 10 backward
• Leg swings: 10 each side
• Hip circles: 10 each direction
• Ankle circles: 10 each direction

1. Mobility drills:

• Pigeon pose: Hold 30 seconds each side
• Couch stretch: Hold 30 seconds each side
• Scorpion stretch: 10 each side

1. Warm-up sets for cleans:

• Empty barbell clean drills: 3 x 5 reps focusing on form.

Strength

Cleans:

• 5 sets of 3 reps
• Work to a heavy triple for the day.
• Focus on technique: Keep the bar close, ensure full extension, and rapid elbow turnover.
• Rest 2-3 minutes between sets.

Workout

For time:

• 15 Power Cleans (135/95 lbs)
• 30 Box Jumps (24/20 inches)
• 15 Hang Cleans (135/95 lbs)
• 30 Toes-to-Bar
• 15 Squat Cleans (135/95 lbs)

Time cap: 15 minutes

Summary

Today's workout focuses on improving your clean technique with a strength session of 5 sets of 3 reps, building to a challenging weight. The metcon 'For time' workout incorporates power, hang, and squat cleans with bodyweight movements such as toes-to-bar and box jumps to enhance explosive power and cardio endurance.