Skill
Strict Press
5 reps at 65%
3 reps at 75%
1 or more reps at 85%

This is the final week of our first round through the three week Winter Strength cycle. You’ll be getting a relatively heavy weight on your barbells and hanging on for a max (or barely sub-maximal) set on your last round. Use that set to calculate a theoretical 1 rep max for the second round through the three week cycle. We’ll be starting that second round the week after Thanksgiving.

Workout of the Day
AMRAP in 16 minutes:
3 power cleans
15 air squats
21 crossovers

Yesterday’s power clean work in the skill should hopefully help you choose a weight for today; it should be right on the edge of quick singles and unbroken touch-and-go sets, likely depending on how gassed you are from the crossovers. Don’t rush the air squats, or you’ll risk falling short of full range of motion and not feeling recovered and ready for your crossovers. Scale the jump rope to take no more than a 30-45 seconds each round.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 4×3:00 on, 1:00 off