Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

Do your best to hold for a full 3 seconds in an engaged position with the crease of the hip level with the top of the knee. If you normally have a very deep squat and use a bit of a bounce to get out of the bottom, be aware that the tempo squats today will be significantly harder for you. Adjust your target weight down by 5 or 10 percent if that’s the case.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
AMRAP in 12 minutes:
12 alternating dumbbell power snatches
12 goblet lunges

Today’s rounds are small enough that you’ll likely have a chance to hang onto your dumbbell between movements on several of them. Be sure that you’re planning some rest though, as 12 minutes is long enough to be an endurance test for even the most seasoned dumbbell slinger.
It’s easy to accidentally shorten your range of motion at the top of both of these movements. Focus on standing all the way up and getting tall as you work through the snatches and lunges.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (lower from the last snatch to the shoulder and then to the goblet position)
metcon: 6×1:20 on, 0:40 off