Workout of the Day
Every 5 minutes for 5 rounds:
8 push jerks
16 deadlifts
400 meter run
Focus on the push jerks when you’re choosing your weight today; the bar should be light enough that doing all 8 in a single set is possible every round. No need to actually execute on that if it seems like it would be too aggressive of a pace, but it shouldn’t be out of the question. Hang on for the 16 deadlifts after your push jerks, and check your time when you get in from each run. Record the slowest of your 5 times.
standard: 85/55
rx: 115/85
sport: 135/95
metcon: 5×3:00 on, 2:00 off