Skill
Deadlift 3 sets of 8 reps

3 sets of 8 deadlifts
Rest 3-4 minutes between sets

Target 60-65% of your max deadlift across the board, or the same weight as last Wednesday’s sets. Take about a minute more rest between your sets this week than last week to recover from the extra per-set volume.

Workout of the Day
AMRAP in 15 minutes:
5-10-15-20-25… etc
Push jerk
400 meter run before each round

Grab a barbell heavy enough that you can’t hit more than 5-8 reps at a time in a workout context, but light enough that you next drop below quick sets of 3. Focus on maintaining form in the later sets as the rep count grows. Use the first half of the run as a bit of recovery, but try to pick it up on the way back in.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×2:00 on, 1:00 off