A. 5 sets of: 2 clean deadlifts + 2 clusters, AHAP.
B. Overhead Squat: 3-3-3-3-3
C. Behind-the-neck push-press: 3-3-3-3-3
5 Rounds of:
12 pull ups
12 Ring Dips
12 Front Squats (135/93)
Ok, so this is your basic triplet metcon without a whole lot of complexity. The aim is that each set should be manageable enough so that you don’t have to break the sets up much in say the first two rounds – keeping the intensity relatively high. This might mean scaling the dips slightly more so that you can knock out bigger portions of the set each time, or perhaps reducing volume. The aim of this workout is steady-state work – not redlining, and not LSD (long slow distance). We’ll be building a bit of volume along the way (60 reps of each), so make sure to spend some time foam rolling after the workout is complete.