Skill
15x30s
hang squat clean

We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as you go make sure the weight changes are simple and consider only adding weight every few rounds rather than every round.

Workout of the Day
5 rounds with 1 minute at each station
front squats
front rack walking lunge steps
rest

Hopefully your legs are ready for this one! We’ll be working on an interval timer today with one minute at each station for as many reps as possible of both front squats and lunge steps. You’ll have one minute of rest at the end of each round. Choose a weight for your barbell that allows you to work for more of each minute than you rest. The lunge steps are usually more difficult when it comes to weighted movements so make sure to try multiple reps of both the lunges and front squats with the weight you choose before the workout starts. Your score at the end of fifteen minutes will be total reps.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you may end up with a lot more reps than if you used a barbell so prepare yourself for a high rep workout! You’ll hold a dumbbell or kettlebell in a goblet position rather than the front rack with a barbell. Your score at the end of fifteen minutes will be total reps. See you on the leaderboard!