Skill
5 sets of 5 tempo front squat
3 second descent
3 second hold
Fast up
3 seconds between reps

Target 50-60% of your max

Focus on positioning today; keep the weight light enough that you can keep an upright torso throughout the lift, and avoid bouncing out of your pause at the bottom of each rep.

Workout of the Day
AMRAP in 7 minutes:
8 toes to bar
10 hand release push ups

Rest 2 minutes

AMRAP in 7 minutes:
16/12 calories
10 hand release push ups

Record rounds and reps separately for the two AMRAPs.

Scale the toes to bar to a difficulty that lets you finish 8 reps in 2 or 3 quick sets throughout the AMRAP. The push ups should be hard enough that an unbroken set of 10 isn’t trivial at any point, but not so tough that you’re struggling to get 1 rep at a time and breaking form at the midline. Push the pace very hard on the machine.