Skill
front squat
7×1

We’ll be working from the rack for some single rep front squats today. There are two approaches you can take for today. One would be to choose one weight that is challenging and complete 7 singles at the same weight. You can also build in weight for each single and work up to a max for the day. If you are choosing the second option make sure that you know how to bail out of a front squat and that you are far enough back from the squat rack with any weights cleared out from the floor around you.

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5…
strict press
5-10-15-20-25…
double unders

More overhead pressing coming your way for this ten minute AMRAP. Choose a light weight today that you can complete at least 5-7 reps unbroken with during the workout. Your shoulders will be tired out from the double unders so take that in to account as well. Double unders can be scaled by volume before deciding to go straight to single unders. You could choose to follow a 2-4-6-8… or 3-6-9-12 reps scheme rather than the 5-10-15 or even 1-2-3-4-5.. if you are still working on this difficult skill. To bump the difficulty up a notch grab a drag rope! Your score at the end of ten minutes will be the last round you complete of both movements plus any extra reps in the next round.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb, drag rope
overachiever: 135/95 lb, drag rope