Skill
6 rounds:
3 tempo deadlifts
Immediately into a large set of push ups (~80% of a max set)

Deadlift tempo:
Fast drive up, 3 second hold at the top, 3 second descent, touch-and-go at the bottom

Target weight: ~65-75%

We’re repeating the tempo/superset format from last week’s front squats, but with deadlifts this week. Keep the weight light enough that you can maintain excellent form and a strict tempo across all six sets of three reps. After you finish each set, drop immediately into a large set of push ups. Stop the set when you feel like you’ve done about 80% of the reps that you could hit in a max set. Scale the push up difficulty so that you’re able to hit at least ten reps per round on average.

Rest 1-2 minutes between rounds.

Workout of the Day
4 rounds:
1 minute of kettlebell swings
1 minute of sit ups
1 minute of sandbag cleans
1 minute of rest

Push hard and settle into a rhythm on the sandbag cleans today; you may be able to rack up a much larger number of swings and sit ups, but you should still save energy to keep a strong tempo on the sandbag.

standard: 16/12 kg KB, 70/45 lb sandbag
rx: 28/20 kg KB, 100/70 lb sandbag
sport: 32/24 kg KB, 150/100 lb sandbag
metcon: 4×3:00 on, 1:00 off