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

Target 50-60% of your max across all 5 sets

Keep the weight light enough that this never feels like a shakey or maximal effort.

Workout of the Day
AMRAP in 10 minutes:
4 power cleans
8 toes to bar

Use a heavy enough weight on the power cleans that you’re doing singles for the whole workout. Scale the toes to bar so that they’re proportionally just a little bit quicker and easier than the power cleans. Keep an eye on your technique; this is a shorter workout, but it’s going to feel like a long time to be racking up reps on two tough movements.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 0:30 off