Skill
Deadlift
5 reps at 65%
3 reps at 75%
Max reps at 85%

This is the final heavy week of our 2 month cycle! Shoot for at least 1 rep on your set at 85%, and try to hang on for more if your technique and comfort allow it.

Workout of the Day
4 rounds:
1 minute of calories (row, bike or ski)
1 minute of front squats
1 minute of lateral burpees
1 minute of rest

Your barbell weight should let your get two or three sets of 5-8 reps in each minute. Add up all of your calories and reps for your total score.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off