Skill
Strict Press
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

This is the last week of Winter Strength! Base your percentages on a recent one rep max, or an estimated one from the previous round. Go for a safe max rep set on the last set, and then use that info to calculate a theoretical 1 rep max, then write that number down and remember it! 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
5 rounds for time:
30 sit ups
24 kettlebell swings

15 minute time cap

Choose a manageable kettlebell weight; if you have to break your round into more than 2 or 3 quick sets, you’ve likely gone too heavy. Try to move fast on the sit ups to buy yourself time to finish under the cap.

standard: 16/12 kg
rx: 24/16 kg
sport: 28/20 kg
metcon: 4×2:30 on, 0:30 off