Skill
Back Squat
5 at 70%
4 at 75%
3 at 80%
2 at 85%
1 at 90+%

If you’d like to hit a max effort single, today is your opportunity to give it a shot. Make sure that you ask for spotters when you go for that max; squatting heavy without a failsafe is extremely risky.

Workout of the Day
For time:
1-2-3-4-5-6-7-8-9-10
Front squat
25 double unders after each round

12 minute time cap

Use a challenging weight for the front squat. You should be able to hit through the round of 5 or 6 unbroken, but after that hanging onto the barbell for a whole round should be very tough. The jump rope sets should only take around 30 seconds to complete, so modify the volume and difficulty to hit that target.

standard: 95/65
rx: 135/95
sport: 155/105, drag rope
metcon: 5×1:30 on, 0:30 off