Skill
Deadlift
5 at 65%
5 at 70%
5 or more at 75%

We’re working through one more three-week cycle of squats, presses, and deadlifts to hopefully build off of the progress you made in the previous cycle. If you established a new max, be sure to use it as a reference for the percentages.

Workout of the Day
4 rounds, 3 minutes on, 1 minute off:
16 lateral burpees
8 clean and jerks
Max wall balls in the remainder of the 3 minutes

Your score today will be the total number of wall balls that you accumulate across all 4 rounds. Each 3 minute interval will begin with a buy-in of lateral burpees and clean and jerks; choose a volume and weight that lets you finish the buy-in with about a minute to spare for wall balls.

standard: 95/65 lb bar, 12/8 lb ball
rx: 135/95 lb bar, 20/14 lb ball
sport: 155/105 lb bar, 20/14 lb ball
metcon: 4×3:00 on, 1:00 off