Skill
Deadlift
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
5 rounds for time:
12 deadlifts
9 toes to bar
6 push jerks

14 minute time cap

Don’t worry about the deadlift weight at all when you’re selecting your barbell today; focus on the push jerk, making sure that you’re always able to finish 6 reps in no more than 2 sets. Scale the range of motion on the toes to bar so that you can get through each round of 9 in 2 or 3 quick sets with a good consistent cadence. If you’re confident in all three movements, then push the pace or consider bumping up to the sport weight!

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×2:30 on, 0:30 off