Skill
Front Squat
3 sets of 8 reps

Target ~65-70%

We’re bumping up the per-set volume of our front squats again, while keeping the same total count. Use the last few weeks of squats to make a judgement on what weight to use. If you weren’t able to make it in, then 65-70% is a reasonable ballpark to target.

Workout of the Day
3 rounds for time:
75 double unders
50 sit ups
25 kettlebell swings

Time cap: 15 minutes

Use a kettlebell weight that lets you complete the 25 reps in no more than 3 sets per round. Scale the jump rope to a volume and difficulty that takes about a minute and a half or less, and gut through the sit ups!

standard: 16/12 kg
rx: 24/16 kg
sport: 32/24 kg
metcon: 4×2:00 on, 0:30 off