Skill
Strict press
5 at 55%
5 at 60%
5 at 65%
5 at 70%
5 at 75%

Take about 15 minutes to work up to a set of 5 strict presses at 75% of your max. Note that the last set is not a max set; get a good strength session in, but save some shoulders for the rest of the week.

Workout of the Day
AMRAP in 8 minutes:
3 hang squat cleans
30 double unders

Use the heaviest weight with which you can consistently do more than one hang squat clean at a time in a workout. Scale your jump rope to take no more than about 45 seconds. There will be a large spread in the results today because of how sensitive both of these movements are to scaling decisions and relative strengths. Don’t worry about what others are lifting or how many rounds they’re finishing; focus on choosing a fun and challenging difficulty for yourself.

standard: 95/65
rx: 155/105
sport: 185/135
metcon: 4×1:40 on, 0:20 off