Skill
5 sets:
2 tempo front squats (3 sec descent, 3 sec hold, fast up, 3 sec between)
3 regular front squats

Rest ~2 minutes between rounds

We’re bumping up the per-set volume of the squats and mixing tempo with regular today; keep the weight around the same 65-75% and try to hang on for the added reps.

Workout of the Day
AMRAP in 10 minutes:
3-6-9-12-15-18-21-24… etc
Push jerks
60 drag rope single unders before each set

Use a push jerk weight at which you’re able to keep sets of 4-8 throughout the whole workout. Do your best to relax and catch your breath on the single unders before you’re back on the barbell for the next round. Keep a tight core and don’t compromise on lifting technique as you tire out in the second half of the workout.

standard: 75/55
rx: 115/85
sport: 135/95, 40 crossovers before each round
metcon: 6×1:30 on, 0:30 off