Saturday, September 8th

METCON:

Teams of 3 For Time (30 Minute Cap):

400 Meter Medicine Ball Run (20/14) 3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Medicine Ball Run (20/14) 2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

400 Meter Medicine Ball Run (20/14) 1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

Teams will chip away at the work in today’s workout, breaking up the reps on the barbell as they see fit and will complete the run together. There are only three 400 meter med ball runs in the workout, with rounds of barbell work sandwiched between. Athletes will complete the run, followed by all three rounds on the barbell, before moving to the next run. This format repeats itself until the finish or the workout or when the clock hits 30 minutes.

The push jerks are likely the limiting factor of the three barbell movements. The weight used should be something that athletes are capable of completing 20+ push jerks unbroken when fresh.