Skill
Back Squat
3 at 75%
3 at 75%
3 at 80%
3 or more at 80%

If you hit a max set last week, use the calculated max for the percentages this week. Next week we’ll be building up to a chance to hit an actual one rep max! As always, grab two spotters if you have any doubts about whether you’ll make the set.

Workout of the Day
4 rounds:
1 minute of power snatches
1 minute of overhead squats
1 minute of calories
1 minute of rest

The snatches and overhead squats are prescribed at a relatively light weight today, but with the intervals back-to-back like this you’ll have to really focus on pacing and technique to keep from blowing up all the working muscles groups. Break up the power snatches early and often; small sets with short rest will delay the onset of fatigue more than doing huge unbroken efforts.

Go fast on the machine.

standard: 65/45
rx: 75/55
sport: 95/65
metcon: 4×3:00 on, 1:00 off