Skill
Back Squat
3 reps at 70%
3 reps at 75%
3 or more reps at 80%

Safety note: be sure not to go for a max or near-max set unless you either have a spotter on both sides (never just one) or have practiced bailing out from under your bar.

Your coach will cover safe spotting technique.

We’re building off of last week’s squats and working toward our heaviest set next week. If you have a newly calculated 1 rep max after last week’s last set, be sure to use that as the reference number for your percentages.

Workout of the Day
AMRAP in 12 minutes:
10 kettlebell hang clean and push presses (right arm)
10 kettlebell hang clean and push presses (left arm)
20 box jump overs

The hang clean and push press will be strung together in one sequence, like a clean and jerk. Complete all 10 reps on one arm before switching to the other. The more dynamic kettlebell movements can be tough to get comfortable with at first, but focus on moving quickly and smoothly to your target end range of motion, and you’ll find the groove. We’ll be moving on to kettlebell snatches next week.

standard: 16/12 kg, 20/12 inches
rx: 24/16 kg, 24/20 inches
sport: 28/20 kg, 30/24 inches
metcon: 6×1:20 on, 0:40 off