Skill

6 sets of front squat:
1 tempo plus 3 regular
Tempo: 3 second descent, hold for 3 at the bottom, fast up, 3 seconds before the next rep
Target ~80%

Each set starts with just one tempo rep, so be dilligent about keeping to that tempo throughout the lift. Wrap up with 3 regular reps, and push the pace a little higher than you worked at two weeks ago on the 6 sets of 2/2. Avoid a little bounce out of your hold at the bottom position of the squat.

Workout of the Day

AMRAP in 12 minutes:
20 weighted step ups (single dumbbell)
16 dumbbell push jerks (single dumbbell)
12 toes to bar

Scale your range of motion on the toes to bar so that each round of 12 takes 2-3 quick sets. Focus on your limiting factor (step ups or push jerks) when choosing your dumbbell weight. Neither movement should turn into a grind at any point. Switch hands whenever you want on the push jerks, but get the same amount of work in on both sides.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 4×2:00 on, 1:00 off