Skill
Strict Press
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 16 minutes:
500 m run
20 deadlifts
15 lateral burpees

We’ve got a light weight on the deadlifts after the heavy cleans and high volume wall balls earlier this week; keep it low enough that you can hit 20 reps in one set fresh.

standard: 95/65
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off