Workout of the day

10 rounds of 90 seconds on 30 seconds off
15 medicine ball cleans
then
max reps push-ups

Workout notes

We’re dipping our toes back into metcon style workouts with this one. You’ll start each 90 second interval with 15 medicine ball cleans. Once you finish the cleans you’ll start working on as many push-ups as you can complete in the remaining time. Scale push-ups as needed but focus on keeping your reps as strict as possible. You’ll have 30 seconds of rest between each round and your score for this workout will be your total push ups. Have fun and Happy Friday!

Scaling

standard: 14/10 lb, knee push-ups
rx: 20/14 lb, push-ups
sport: alternating dumbbell squat cleans 50/35 lb, strict ring dips
overachiever: alternating dumbbell squat cleans 75/55 lb, strict ring dips