Skill
Front Squat
7-7-5-5-3-3

Target percentages:
Sets of 7: 65-75%
Sets of 5: 70-80%
Sets of 3: 80-90%

Get after some heavy front squats! Be sure to back up far enough that you can drop the bar without potentially hitting the rack. Pay attention to your knee and torso positioning; if you start caving in and forward on the way up, it can be useful to not count that rep as a success when it comes to deciding the next weight to tackle. If you aren’t able to keep solid and safe positioning at a certain weight, there’s no benefit to adding a few more pounds just to see if you can stand it up.

Workout of the Day
AMRAP in 12 minutes:
10-20-30-40-50-60… etc
Push up
Goblet squat
After each round, run 200 m

Today’s goblet squats are written at a pretty heavy weight; grab a challenging kettlebell that’s 4-8 kilograms above the weight that you normally swing. Do remember that the load on the legs is essentially the same as a front squat though, so try not to be too intimidated by the heavy kettlebell. 32/24 kilograms might seem like a lot for a goblet squat, but consider that a front squat at the same weight (about 70/55 pounds) is relatively light.

standard: 24/16
rx: 32/24 kg
sport: 32/24 kg, handstand push ups
metcon: 4×2:30 on, 0:30 off