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

Target ~65%, or an increase of 5-15 pounds per set from last week

This is the last session of our weekly volume progression for front squats; the goal here is to target a very heavy set of 12 without losing proper positioning. The sets of 8 and 10 should be lighter than the 12, but not total warm-up sets. Rest about 3 minutes between sets, and make sure you know how to safely drop the bar before attempting a max!

Workout of the Day
4 rounds:
1 minute of kettlebell swings
1 minute of push ups
1 minute of calories
1 minute of rest

Try bumping up your kettlebell weight by 4 kilograms if your default weight is one at which you’re very confident; it’s ok to break up the swings into sets as low as 5 today as long as your technique remains strong. Be strict about your push up standards, and go fast on the machine! Tally up all of your swings, push ups, and calories for your total rep count.

standard: 16/12 kg
rx: 28/20 kg
sport: 32/24 kg
metcon: 4×3:00 on, 1:00 off