Skill
Strict Press
2 sets of 3 reps at 75%
2 sets of 3 reps at 80% (last set of 3 can be a max set)

We’re bumping the weight up and the volume down from last week. Hold on for a max set on your last set if you’d like to test yourself.

Workout of the Day
3 rounds for time:
400 m run
21 box jumps overs
12 overhead lunges

15 minute time cap

Pick a relatively challenging weight for the overhead lunges today. If your flexibility doesn’t allow you to keep a tough weight overhead for that many reps, drop the bar down to the front rack position and keep the load tough. Try to push the pace on the run and box jump overs if you’re looking for a challenge!

standard: 20/12″, 115/85 lb, front rack lunges
rx: 24/20″, 115/85 lb
sport: 24/20″, 135/95 lb
metcon: 5:00 on, 1:00 off, 5:00 on