Today is a clean-focused day. You'll build through a technical clean complex to reinforce positions and pulling mechanics under moderate-heavy load, then hit a sprint-style metcon that tests your ability to cycle lighter power cleans while managing burpee-induced fatigue. The 800m run at the end will spike the heart rate and challenge you to finish strong. Keep the barbell moving in small, unbroken or fast-singles fashion — don't let it sit on the ground. Cool down with a 5-minute walk and stretch out your hips, hamstrings, and shoulders.
Post your workout results in the comments.
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