Workout of the day

Focus on squat clean technique and control. Keep intensity low. Aim for strong positions and solid reps.

The workout of the day consists of:

Every 2 minutes for 20 minutes:

• 2 squat cleans (RX: 60kg/135lb)
• 6 goblet lateral lunges (3/side, RX: 24kg/53lb KB)
• 10/8 calorie row Rest remaining time in the 2-minute window. Reset weights between sets if needed. Prioritize form.

Scaling

Intermediate:

• Squat clean 40kg/85lb
• Goblet lateral lunge 16kg/35lb KB
• 8/6 calorie row

Beginner:

• 2 DB squat cleans (2x10kg/22lb or 1x16kg/35lb)
• 6 bodyweight lateral lunges
• 8/6 calorie row or 200m jog

No equipment

• 5 squat jumps (focus on depth and landing quietly)
• 6 alternating reverse lunges (bodyweight)
• 10 burpees or 200m run

Warmup

• 2 minutes cardio (row, bike, or jog)
• Joint circles (shoulders, hips, wrists, ankles)
• 3 rounds barbell complex, ascending weight:
  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 push presses
  • 5 back squats Rest and add weight each round.

Cooldown

• 60 sec banded hamstring stretch per side
• 60 sec banded shoulder distraction per side
• 60 sec couch stretch per side If no band, use a towel.