Workout
For time
1x
800m run
30 Push ups
30 DB Hang cleans
2x
400m run
20 DB Floor press
20 DB Push press
3x
200m run
10 Deficit push ups (hands on DBs)
10 DB Hang clusters
Rx – 50/35 DBs
**Lots going on today! Lots of running, lots of pressing, and a decent amount of squatting. Shoulders still feeling sore from Saturday’s “343” workout? Y’know… not a bad idea to scale the weight on this workout. The Rx weight is pretty challenging, especially with a lot of movements and reps to be completed. And with all workouts, we want you to keep moving.
You’ll notice we have horizontal (prone and supine) pressing, as well as vertical pressing. That’s just fancy talk for push ups, floor press, and pressing overhead.
As written, the workout starts with an 800m run, followed by 30 reps each of push ups and then hang (squat!) cleans. You’ll complete two rounds of running a shorter distance, and 20 floor press and push press. The workout is *nearly* complete by the time you get to the third triplet, which is comprised of 3 rounds of a short out/back run to the alley, push ups, and then a culmination of the hang cleans and push presses from the earlier sets.
Y’all love a sexy metcon, right?
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