Skill

Tempo deadlift
6 sets of 3 reps
Fast up, 3 seconds at the top, 3 second descent, touch and go at the bottom

Target about 75% of your max

Be disciplined about staying on-tempo today. You will have to lift lighter than if you were doing regular deadlifts, so let the tempo dictate your weight choice instead of letting your weight choice mess up your tempo.

Workout of the Day

We’ll only have classes running the first half of the day today; no 4:30 pm, 5:30 pm, or 6:30 pm. Closed tomorrow, and back to regular hours Thursday!

AMRAP in 10 minutes:
2-4-6-8-10-12-14
Power cleans

After every round, complete 24 crossovers

Load your bar to a challenging weight on your power cleans. You should only be doing one rep at a time, and after the first couple of rounds you should start to need some solid rest between your reps. Modify the jump rope volume and difficulty so that it takes no more than 45 seconds per round.

standard: 105/75
rx: 155/105
sport: 165/115
metcon: 5×1:40 on, 0:20 off