Work Out of the Day“Olympic Total”1 rep max snatch1 rep max clean and jerkthen,500m row for timeScore is total of 2 heaviest lifts.  Post loads and time to beyond the whiteboard.[nggallery id=267]Metcon Workouttabata mashupball slamssitups800m run – in 4 minutestabata mashup pushups air squatsAthletes alternate 2 movements tabata style for 16 intervals.  Immediately after the first 8 minutes they start the 800m run.  Exactly 4 minutes later the 2nd tabtata mashup starts.  If athletes run fast, they get more rest, and if they are slower than 4 minutes, they will miss some intervals.  Post total reps to beyond the whiteboard.