Skill
Front Squat
One set of 8
One set of 10
One set of 12

Target ~65%

We’re in the last two weeks of the build-up in volume on front squats, and the goal is to work up to a heavy set of 12. The set of 8 and the set of 10 should be at a decently heavy working weight so that you aren’t jumping right into the 12 from low load and volume, but don’t go for maxes in those first two sets. Rest about 3 minutes between sets.

Workout of the Day
AMRAP in 12 minutes:
200 meter run
15 push jerks
10 lateral burpees

Pick a barbell weight that never makes you take more than 3 quick sets to get through your 15 reps. If you’re able to easily go unbroken, you may have gone too light. Try to spread your effort evenly across all three movements, rather than treating the run as recovery and push the pace on the jerks/burpees.

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