Skill
Front Squat
5 sets of 5 reps

Immediately after each set of front squats, complete a large set of push ups.

Target about 70% of your max front squat for your weight today (don’t add weight from the previous front squat/push up session: do more push ups instead).

Scale the push ups so that you can hit at least 10 reps every set. Keep going until you feel like you’ve done about 80% of a max set, and then stop there. Rest a few minutes before starting up on the front squats again.

Workout of the Day
3 rounds for time:
400 meter run
15 clean and jerks

15 minute time cap

Use a barbell weight that puts you right on the edge of quick singles and small sets for this workout. If you’re very comfortable with the clean and jerk, try pushing the set size just a little bit; some advanced athletes may even be able to hit the clean and jerks unbroken at the rx weight. Do your best to keep a steady pace on the run, and avoid treating it as total recovery from the lifts.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 3×3:00 on, 1:00 off