Skill
Deadlift
5 at 65% of your max
5 at 70% of your max
5 or more at 75% of your max

This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 12 minutes:
400 meter run
16 push jerks

Use a barbell that lets you complete the 16 push jerks in no more than 3 or 4 quick sets each round. Practice smoothly cycling the barbell from overhead into your windup for the next lift when you lower it. Keep track of your rounds and reps across the AMRAP today (treat a score of 2 rounds, plus the 400 m run, plus 10 push jerks as 2+410).

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×2:00 on, 1:00 off