Skill
Tempo Back Squat
5 sets of 4 reps

3 second descent, 3 second hold, fast up, 3 seconds between reps.

Target a little under the weight of Monday’s front squats, or roughly 55-65% of your back squat max. This shouldn’t feel like a super hard effort; we hit large front squat sets on Monday and loads of wall balls on Wednesday, so use this as a chance to practice control and technique at a lighter weight.

Workout of the Day
5 rounds:
1 minute of toes to bar
1 minute of sandbag cleans
1 minute of rest

10 crossovers at the start of each interval (including the rest interval)

The jump rope buy-in for each minute of this workout should be very straightforward to get through each round, even if it starts to build up by the end of the workout. It shouldn’t take more than about ten seconds to get onto the rope and through the set.

Scale the toes to bar by adjusting the target range of motion, and push the pace on the sandbag cleans. Only count your toes to bar and sandbag cleans towards your score; those crossovers are just the buy-in.

standard: 70/45 lb bag
rx: 100/70 lb bag
sport: 150/100 lb bag
metcon: 5×2:00 on, 1:00 off