Skill
Deadlift
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
5 rounds:
1 minute of hang squat cleans
1 minute of calories
1 minute of rest

Load your bar to a weight heavy enough that the hang squat cleans get hard quickly, but light enough that you’re always able to do sets of at least 3-5. Keep a strong and steady pace on the machine, and add up all of your reps and calories at the end of the workout.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×2:00 on, 1:00 off