Skill
Deadlift
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
3 rounds for time:
15 toes to bar
18 power snatches
21 overhead squats

15 minute time cap

Use a very light weight today; neither the power snatches nor the overhead squats should take more than 3 sets at any point in the workout, and your bar should probably be light enough that you can finish them in one or two sets. If overhead flexibility is a major restriction, drop the bar down to the front rack. Scale the toes to bar by lowering your target range of motion, or make a complete switch over to V-ups

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 3×3:00 on, 1:00 off