Skill
4 sets of 10 deadlifts
Rest about 3 minutes between sets

This is the last day of this deadlift volume progression. Have a coach check your form, and make sure you’re comfortable tackling this much deadlifting in a single skill session. If you aren’t, then either drop the weight substantially or drop the total round count from 4 to 3.

Target 60-65% of your max deadlift across the board, (same weight as last Wednesday’s sets). Shoot for 3 minutes between sets so that you get enough rest but don’t cool down.

Workout of the Day
AMRAP in 10 minutes:
15 box jump overs
15 toes to bar

Start the workout with a 1,000 meter run.

Scale the run distance so that it takes no more than 5 or 6 minutes; you should have almost half of the 10 minutes for the AMRAP portion of the workout. Modify the range of motion on the toes to bar so that you can consistently do sets of 3-5, and move quickly but precisely on your box jump overs.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 5×1:20 on, 0:40 off