Skill
Back Squat 8 sets of 3 reps

Be sure to ask for spotters if you think you may be tackling a challenging set. Remember that we always use two spotters on the back squat: one on either side. Even the strongest individual can fail to spot a relatively light squat if they are working from behind and the lifter loses position forward.

Workout of the Day
4-6 rounds for time, with a 12 minute time cap:
20 alternating dumbbell power snatches
15 lateral burpees over your dumbbell

Choose to target 4, 5, or 6 rounds on the workout today, calling “time” when you finish your last round. Your dumbbell snatches should be mostly unbroken. If you hit 12 minutes before finishing, stop your workout there and record your time as 12 minutes.

standard: 4 rounds, 35/20 lb
rx: 5 rounds, 50/35 lb
sport: 6 rounds, 50/35 lb
metcon: 3×3:00 on, 1:00 off