Skill
Strict Press
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

We’ve got just one more week of our strength cycle after this, so push the lifts just a little more this week to set yourself up for the last few days.

Workout of the Day
AMRAP in 13 minutes:
10 lateral burpees
7 power snatches
40 drag rope single unders

Keep the weight light enough that you can transition immediately from your burpees to an unbroken set of touch-and-go power snatches, and then immediately from your power snatches to an unbroken set of single unders. You have scaled this workout correctly if you are finding that the only place that you can speed up is on the burpees.

standard: 65/45
rx: 75/55
sport: 75/55, fast and unbroken power snatches, no more than 5 seconds of transition time between any two movements
metcon: 7×1:00 on, 1:00 off