Workout of the day
Today’s workout mixes things up with some quick transitions and combines heavy lifting with explosive presses. Let’s get after it!
The workout of the day consists of:
3 Rounds for time of:
- 15 Power Cleans (135 lb / 61 kg)
- 10 Push Jerks (135 lb / 61 kg)
- 5 Front Squats (135 lb / 61 kg)
Scaling
Beginner:
- Power Cleans: 75 lb / 34 kg
- Push Jerks: 75 lb / 34 kg
- Front Squats: 75 lb / 34 kg
Intermediate:
- Power Cleans: 95 lb / 43 kg
- Push Jerks: 95 lb / 43 kg
- Front Squats: 95 lb / 43 kg
No equipment
No Barbell? Use Household Items:
- Power Cleans: Use a weighted backpack
- Push Jerks: Use large water bottles or laundry detergent jugs
- Front Squats: Hold any weighted household item at chest level
Warmup
5 minutes of easy cardio (jog, jump rope, row) Then, 2 rounds of:
- 10 Air Squats
- 10 Shoulder Pass-Throughs with PVC
- 10 Scapular Push-Ups
- 5 Inch Worms
Cooldown
3 rounds of:
- 30 seconds Forward Fold
- 30 seconds Child’s Pose
- 30 seconds Couch Stretch per leg
- 30 seconds Shoulder Stretch (cross one arm across your body)
