Workout of the Day
Every 5 minutes for 4 rounds:
200 meter run
5 squat cleans
50 drag rope single unders
5 squat cleans

Track your times for each of the 4 rounds, and record the slowest.

Use a very challenging weight for the squat cleans; it should definitely be heavy enough that you’re forced to do singles for the whole workout. Push the pace hard on the run, and do your best to transition quickly from movement to movement.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×3:00 on, 2:00 off