Skill
Front Squat
5 reps at 65%
5 reps at 70%
Max set at 75%

We’re back to our squat/deadlift/press progression! You should have a better idea of where your max is on each movement if you were with us for the last month or so; use that max as a reference for the percentages each session.

Hit at least 2 or 3 warm up sets above the weight of the empty bar and below your first work set.

Workout of the Day
AMRAP in 15 minutes, with a partner:
15 sit ups
12 box jump overs
9 push presses
One partner works through a whole round while the other partner rests. For scoring, one person completing all three movements counts as one round. You should be able to complete your push presses unbroken when fresh.

standard: 65/45, 20/12
rx: 95/65, 24/20
sport: 115/85, 24/20
metcon: 10×1:00 on, 0:30 off