Skill
3 sets of 9 deadlifts
Rest about 3 minutes between sets

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
5 rounds:
90 seconds to complete 7 push jerks, then max calories in remaining time
90 seconds of rest

Load your barbell to a weight that lets you complete the 7 push jerks in one or two tough sets; you should be onto your machine and moving after no more than about 30 seconds. Add up all your calories for your total.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 5×1:30 on, 1:30 off