|Um....Good teamwork Steve?|
Metcon: Complete 3 rounds for quality:
-Run 800 meters
-Power Clean, 15 reps
There is no time aspect or set weight for this workout. Complete the work as you see fit. There are several ways to do it. If you want to focus on fast run intervals (preparing for the 5 K next week) then use the Power Cleans as an active rest with lighter weights focusing on form. Or if strength is your focus (for the Total next week), then use a more tempered pace on the 800 m runs and focus on increasing Power Clean weights each interval. Or you can team up with a friend and simply race each other using similar guidelines. If you want to do the whole thing for time, you can certainly do so. Simply pick a weight, say 55% of your 1 rm, and complete the whole thing for time.
There are several ways to do this and if you don't have any idea what to do talk to your coach. He or she will certainly provide you with I'm sure the easiest variation of this workout possible.
Post weights and results of the metcon to comments. cc