Warmup
General Warmup (5 min)
- 400m easy jog or 2 min row
- 20 jumping jacks
- 10 inchworms with push-up
Dynamic Mobility (5-7 min)
- World's greatest stretch: 5/side
- Deep squat hold with thoracic rotation: 60 sec
- Cossack squats: 8/side
- Wrist circles and wrist stretches (front and back): 60 sec
- Arm circles forward/backward: 10 each
- PVC pass-throughs: 10
- PVC around-the-worlds: 5/direction
Clean-Specific Primer (5-7 min)
- Ankle rockers against wall: 10/side
- Hip openers (90/90 stretch): 60 sec/side
- Banded lat stretch: 45 sec/side
- PVC clean warmup complex x 2 rounds:
- 5 muscle cleans
- 5 front squats
- 5 tall cleans
- 5 hang power cleans
- 5 hang squat cleans
Barbell Ramp-up
- Empty bar: 5 hang cleans + 5 full cleans
- Add light weight, perform 3 cleans
- Continue building to working weight
Strength
Clean Complex — Every 90 seconds x 8 sets
1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
- Sets 1-2: 65% of 1RM clean
- Sets 3-4: 70%
- Sets 5-6: 75%
- Sets 7-8: 78-82% (build if form is crisp)
Focus: aggressive hip extension, fast elbows, patient pull from the floor. Reset between reps as needed but keep bar in hands.
Workout
"Grace's Little Sister"
For time (12-minute cap):
21-15-9 reps of:
- Squat Cleans (135/95 lb)
- Bar-Facing Burpees
Then directly into:
- 400m Run
Scaling:
- RX+: 155/105 lb
- Intermediate: 115/75 lb
- Beginner: 95/65 lb, use hang power cleans
Target time: 8-11 minutes. If cleans take more than 3-4 reps at a time, scale the weight.
Summary
Heavy clean complex work followed by a classic couplet metcon pairing squat cleans with bar-facing burpees, capped off with a 400m run to test your engine after grip- and leg-taxing barbell cycling.