Skill
8 sets of 3 reps:
Tempo back squat: 3 seconds down, 3 second hold, quick drive up.

Use a lighter weight across these 8 sets than you would for a regular back squat. For the tempo back squat, you’ll be descending slowly over the course of 3 seconds, holding at the bottom of the squat for 3 seconds, and then standing up at your normal speed. You should not be going so heavy that you’re risking failure, but do be sure to ask for two spotters if you aren’t certain that you’ll make it through all 3 reps.

Workout of the Day
AMRAP in 15 minutes:
8 hang power cleans
8 overhead lunges
25 sit ups

Pick a weight that lets you move through the hang power cleans unbroken, take a short break, and then move through the overhead lunges unbroken without compromising on form.

standard: 65/45
rx: 95/65
sport: 95/65, 8 t2b
overachiever: 115/85, 8 t2b