Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

We’re in our last week of the full Winter Strength cycle! Use any updated maxes you’ve established earlier in the progression to calculate today’s percentages, and push the reps on the last set. Unless you are deliberately avoiding a max set, ask for two spotters!

Workout of the Day
4 rounds:
2 minutes of calories
1 minute of clean and jerks
1 minute of rest

In larger classes where machines are shared, one partner will start staggered exactly 2 minutes behind the other partner so that they can do the workout in the order written.

Choose a clean and jerk weight that has you doing quick singles or small sets across all four rounds. Two minutes on the machine is a relatively long effort, so be sure to keep it below a sprint pace and safe some energy for the clean and jerks. Your score today will be the sum of your calories and clean and jerks.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off