Skill

6 sets of front squat:
2 tempo plus 2 regular
Tempo: 3 second descent, 3 second hold at bottom, fast up, 3 seconds between lifts
Target ~75%

Be dilligent about your tempo for the first two reps of each set, then drop the tempo and finish with 2 regular reps. Feel free to push past 75%, but save it for the last set or two, and don’t go so heavy that you lose your tempo or your positioning.

Workout of the Day

3 rounds for time:
18 hang power cleans
24 lateral burpees

16 minute time cap

Scale the hang power clean weight so that you can finish the 18 reps in 2 or 3 sets. Settle into a steady pace on the burpees; no rush there, you’re doing 72 total across the 3 rounds. If you have gas in the tank in the last round, that’s when you should push the pace on the burpees.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 3x 3:00 on, 1:00 off