Workout of the Day
For time:
100 m run
20 deadlifts
200 m run
20 hang power cleans
400 m run
20 push jerks
800 m run
20 squat clean and jerks

24 minute time cap

Be smart and pay attention to your body; this is a long, heavy, challenging workout, and it’ll already be quite hot by the 9:30 am class.

Pick a weight light enough that you can hit sets of 3-6 on the hang power cleans and push jerks. The deadlift should feel very easy. The squat clean and jerk will get very hard, but it should never be sloppy.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×3:00 on, 1:00 off