Workout of the day

Get ready for Friday Frenzy! Today, we are diving into a high-energy workout that will challenge your strength and conditioning. Whether you’re a beginner, intermediate, or RX athlete, there’s a scaled option for you. Let’s crush it!

The workout of the day consists of:

  • 5 rounds for time of:
  • 5-4-3-2-1 Reps
  • Hang Power Cleans (135 lbs / 95 lbs, 61 kg / 43 kg)
  • Front Squats (135 lbs / 95 lbs, 61 kg / 43 kg)
  • Push Jerks (135 lbs / 95 lbs, 61 kg / 43 kg)

Scaling

For beginners: Hang Power Cleans (65 lbs / 45 lbs, 29 kg / 20 kg) Front Squats (65 lbs / 45 lbs, 29 kg / 20 kg) Push Jerks (65 lbs / 45 lbs, 29 kg / 20 kg)

For intermediate: Hang Power Cleans (95 lbs / 65 lbs, 43 kg / 29 kg) Front Squats (95 lbs / 65 lbs, 43 kg / 29 kg) Push Jerks (95 lbs / 65 lbs, 43 kg / 29 kg)

No equipment

If you don’t have equipment:

  • Hang Power Cleans: Substitute with tuck jumps or explosive jump squats
  • Front Squats: Substitute with air squats
  • Push Jerks: Substitute with pike push-ups or handstand push-ups against a wall

Warmup

  1. 5 minutes of light jogging or jump rope
  2. Dynamic stretches (leg swings, arm circles)
  3. 3 rounds of: 10 PVC pipe pass-throughs 10 air squats 5 inchworms

Cooldown

  1. 5 minutes of light jogging or walking
  2. Static stretching:
    • Hamstring stretch (2 mins each leg)
    • Shoulder stretch (2 mins each side)
    • Quad stretch (2 mins each leg)