TUESDAY MAY 15, 2018


The goal today is to pull a heavy barbell from the floor with great technique. This will set us up well for the METCON that features a moderate-heavy barbell as well. Choosing your weight today is very important and here's how we think you should do it... Pick a weight that you could do unbroken when fresh AND in a maximum of 3 sets during the actual workout. 

If you envision yourself breaking each movement into 3 sets, doing so from round one will lead to consistency across the board. On all these middle range AMRAPs, it is less about speed at the beginning and more about consistency throughout.


Build to a heavy set of 3


“Smooth Criminal”
15min AMRAP
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)


  • 120 Single skips
  • 1min of double under attempts
  • Reduce double unders
  • Reduce barbell or med ball weight