Skill
Deadlift
3 sets of 5 reps at 70-75%
3 sets of 3 reps at 75-80%

We’re kicking the week off with some deadlift work! They’re showing up again in the workout on Thursday, so we’d recommend not going too hard and heavy today; just get some solid practice in without blowing yourself up.

Workout of the Day
4 rounds:
45 seconds of strict press
15 seconds of rest
45 seconds of overhead lunges
15 seconds of rest
45 seconds of calories
15 seconds of rest

We’ve hit this format a fair number of times by now, so hopefully you know what to expect; the 15 seconds is just enough time to transition, but not enough to recover. Pace each portion with the expectation that you’ll be moving right into the next one with little to no downtime. If the overhead position is too fatigued after the strict press to stay secure in the lunges, switch them out for a front rack lunge.

standard: 65/45
rx: 95/65
sport: 115/85
metcon: 12×0:45 on, 0:15 off