Skill

Deadlift
4 sets of 8 reps

Target about 65% of your max

Don’t push too heavy today; you should be able to hold the same weight across all 4 work sets.

Workout of the Day

3 rounds for time:
150 drag rope single unders
20 push ups
25 alternating dumbbell power snatches

18 minute time cap

The time cap on this workout gives you 2 minutes for each movement in each round, so modify the difficulty so that you think you can stay on that pace. Try to relax and get a bit of recovery on the jump rope before tackling the push ups as quickly as possible in the next round. Settle into a steady pace on the power snatches and do your best to hold on to them.

standard: 35/20
rx and sport: 50/35
metcon: 3×4:00 on, 1:00 off