Workout of the day

We’re switching it up a little today with a clean and jerk combined with squats. You have 10 minutes to get as many reps as possible, so pace yourself and keep good form. Let’s get after it!

The workout of the day consists of:

  • 2 Clean and Jerk (135 lb / 61 kg)
  • 2 Air Squats

Scaling

  • Clean and Jerk: Scale the weight as needed (95 lb / 43 kg or use a PVC pipe/barbell with no weight if you’re new to the movement)
  • Air Squats: Scale to box squats if you have trouble getting low

No equipment

  • 2 Clean and Press with household items (water jugs, backpacks filled with books)
  • 2 Bodyweight squats

Warmup

  • 5 minutes of light cardio (jogging, jump rope, or cycling)
  • Dynamic stretches (arm circles, leg swings)
  • 2 rounds of:
    • 10 PVC pipe pass-throughs
    • 10 PVC pipe overhead squats
    • 10 lunges (5 each leg)

Cooldown

  • 400m walk
  • Stretching:
    • Hamstring stretch (30 sec each leg)
    • Shoulder stretch (30 sec each arm)
    • Quad stretch (30 sec each leg)
    • Calf stretch (30 sec each leg)