Workout of the day

Today is about clean technique and steady movement. Focus on bar path and position. Aim for strong reps and quality movement.

The workout of the day consists of:

3 rounds for quality, not for time. 14 Hang Power Cleans (RX: 60kg/135lb), 14 Burpees to 6-inch target. Rest 2-3 min between rounds. Move with control and reset your grip between reps as needed.

Scaling

• Intermediate: 3 rounds, 12 Hang Power Cleans at 42.5kg/95lb, 12 Burpees to target. Rest as RX.
• Beginner: 3 rounds, 10 DB Hang Power Cleans (2 x 10kg/22lb), 10 up-downs (no jump). Rest as RX.

No equipment

• 3 rounds: 14 backpack or odd-object hang cleans, 14 broad jumps or up-downs.

Warmup

• 2 min row, bike, or jog
• Arm, wrist, and hip circles for 1 min
• 3 sets of 3 Hang Power Cleans with empty barbell (pause at knee and in catch position, focus on upright torso and smooth elbows)

Cooldown

• 60 sec banded hamstring stretch per leg
• 60 sec banded shoulder distraction per arm
• 60 sec couch stretch per side