Skill
Tempo deadlift
6 sets of 3 reps
Full speed up
3 seconds at the rop
3 second descent
No time at the bottom (touch and go)

Prioritize technique on the deadlifts today, focusing on keep tension on the barbell at the bottom of the lift; there is a pause at the top and a slow descent, but no time spent on the floor. Keep your back engaged and your lats pulled in tight as you approach that turnaround on each rep. Feel free to increase load across the 6 rounds as long as your technique doesn’t suffer.

Workout of the Day
AMRAP in 16 minutes:
8 power snatches
8 burpee box jumps

Run 1,000 meters at the start of the workout, and again at the 8 minute mark. Pick up where you left off when you return from the second run.

This is the third workout this week that we’re doing with a rx barbell weight of 95/65; next week we’re going to see three workouts at 115/85, and three workouts at 135/95 the week after that. For today, use a barbell that lets you consistently hit sets of 4 with short breaks. The snatches should be very technically consistent. Hopefully the touch and go practice yesterday primed you to move well today and give you a sense of what weight to use. Settle into a steady and sustainable pace on the run and burpees!

standard: 65/45
rx: 95/65
sport: 95/65, squat snatches
metcon: 4×3:20 on, 0:40 off