Skill
Front Squat
5 sets of 5 reps

Target 70-75% of your max

We’re dropping the tempo from our front squats and deadlifts for the next few weeks and getting some simple pogression work in during the Open. Try to hold at least 70% across all 5 work sets.

Workout of the Day
AMRAP in 10 minute:
4 power cleans
40 double unders

Choose a relatively heavy weight on the power cleans; you should be forced to do singles the whole time, but they should never get sketchy. Scale the jump rope to take no more than 45 seconds fresh.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 4×2:00 on, 0:30 off