Skill
Deadlift
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.

Workout of the Day
For time:
40 box jumps
20 toes to bar
40 power snatches
20 toes to bar
40 box jumps

Time cap: 18 minutes

Go very light on the barbell; you should be able to hit sets of ten without much rest. Scale the toes to bar by reducing the range of motion, with the goal of hitting about 5 reps every 20 seconds or so. Try to move smoothly but without a rush on the box jumps, and reduce the height if needed to accomplish this. Be wary of your grip heading back to the second round of toes to bar!

standard: 45/35 pound bar, 20/12 inch box
rx: 75/55 pound bar, 24/20 inch box
sport: 75/55 pound bar, 24/20 inch box, 60-30-60-30-60 reps instead of 40-20-40-20-40
metcon: