Workout of the Day
3 rounds for time:
400 meter run
20 push jerks
400 meter run
20 overhead lunges

30 minute time cap

Pick a barbell weight that lets you complete each 20 rep effort in no more than 3 sets. This is relatively high volume on both the lifts and the running, so be conservative with your pace and efficient with your technique. Scale the lunges to the front rack position if overhead isn’t in a secure range for your flexibility.

standard: 75/55
rx: 115/85
sport: 115/85, 4 rounds for time
metcon: 4×5:00 on, 1:00 off