260907

Warmup

General Warmup (5 minutes)

• 400m easy jog or 2 min row
• 30 jumping jacks
• 20 arm circles (10 forward, 10 backward)

Dynamic Stretches (5 minutes)

• 10 walking lunges with torso twist
• 10 leg swings each leg (front-to-back and side-to-side)
• 10 inchworms with push-up
• 10 Cossack squats
• 10 world's greatest stretch (5 each side)

Mobility Focus (5 minutes)

• 1 min front rack stretch (barbell or PVC)
• 1 min wrist stretches (flexion/extension on ground)
• 30 sec each side thoracic spine opener (kneeling with PVC overhead)
• 1 min ankle mobility (kneeling ankle rocks, 30 sec each)
• 30 sec each side pigeon pose

Barbell Warmup (with empty barbell, 2 rounds)

• 5 muscle cleans
• 5 front squats
• 5 strict press
• 5 hang power cleans
• 5 hang squat cleans

Strength

Clean Complex — Every 90 seconds for 12 minutes (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: 80% (or build to a heavy complex if feeling strong)

Focus on speed under the bar, aggressive hip extension, and a solid front rack position on each rep.

Workout

"Grace's Cousin"

For Time (12 min cap):

• 21-15-9 reps of:
• Power Cleans (135/95 lb)
• Bar-Facing Burpees

Then directly into:

• 800m Run

Scaling Options:

• RX+: 155/105 lb
• Intermediate: 115/75 lb
• Beginner: 95/65 lb, regular burpees, 600m run

Target Time: 9-11 minutes Time Cap: 12 minutes

Summary

Today is a clean-focused day. You'll build through a technical clean complex to reinforce positions and pulling mechanics under moderate-heavy load, then hit a sprint-style metcon that tests your ability to cycle lighter power cleans while managing burpee-induced fatigue. The 800m run at the end will spike the heart rate and challenge you to finish strong. Keep the barbell moving in small, unbroken or fast-singles fashion — don't let it sit on the ground. Cool down with a 5-minute walk and stretch out your hips, hamstrings, and shoulders.