Workout of the day

Olympic lifting meets bodyweight. Aim for quality reps and steady pacing. Use one barbell weight for the whole workout. Choose weight you can keep moving with good form.

The workout of the day consists of:

Every minute on the minute for 14 minutes:

  • Minute 1: 6 Power Cleans (60kg/135lb RX / 42kg/90lb Int)
  • Minute 2: 10 Box Jumps (24 inch RX / 20 inch Int)

Alternate minutes. You will complete 7 rounds of each movement.

Scaling

  • Intermediate: 42kg/90lb barbell, 20 inch box
  • Beginner: 2 x 12kg/26lb dumbbells or kettlebells for 6 power cleans, 10 step-ups or broad jumps

No equipment

  • Odd object ground to shoulder (use a backpack or sandbag)
  • Tuck jumps or broad jumps instead of box jumps

Warmup

  • 2 min cardio (row, bike, or jog)
  • Joint circles (wrists, hips, shoulders, ankles)
  • Empty bar complex (3 sets, build up weight):
    • 5 Deadlifts
    • 5 Hang Power Cleans
    • 5 Front Squats
    • 5 Push Press

Cooldown

  • Dead hang from pull-up bar (2 x 30 sec)
  • Wrist circles (1 min)
  • Forearm stretch on wall (1 min per side)
  • Finger extension with band (2 x 15 reps)