Skill
Strict press
3 sets of 10 reps at 60-70%

Last day in the strength cycle! Focus on a tight core, neutral spine, and symmetric arm movement as you start to fatigue through these high volume press sets. A small jump in weight will make a big difference across so many reps, so be conservative with any additions between sets.

Workout of the Day
4 rounds for time:
30 alternating dumbbell power cleans
400 m run

16 minute time cap

The alternating dumbbell power clean is a much easier movement than the power snatch, so try to hang onto the weight for larger (or even unbroken) sets. The time cap might get pretty tight if running is a tough movement for you, so either focus on taking a quick and confident pace on both movements, or scale back the run volume a bit.

standard: 35/20
rx: 50/35
sport: 50/35, fast, unbroken, and with zero transition time
metcon: 5:00 on, 2:00 off, 5:00 on