Skill
Front squat 8 sets of 4 reps

We’re back on the front squat, but off the clock and with no set tempo today; Feel free to work up to a challenging weight, but don’t get so heavy that your knees, chest, or elbows dip out of a good position.

Workout of the Day
AMRAP in 16 minutes:
400 m run
8 clean and jerks

Pick a clean and jerk weight that lets you move through each round in smooth singles. If this workout looks familiar, it’s because it is a restructured version of the workout from Friday, July 1st.

standard: 95/65, 400 m run/row/ski, or 1000 m bike
rx: 135/95, run
sport: 155/105, run
metcon: 4×3:00 on/1:00 off*

*The metcon option (short for metabolic conditioning) is a new alternative to the workout of the day. It is a simple interval that takes the same amount of time as the class workout, and is meant to be done in-class, on the workout clock, after participating in the warm up and skill work. It can be done on the bike, rower, or ski erg, and is intended as a low-impact option for anyone who needs it, whether because of injury, preference, or the rhythm of their training cycle. Talk to your coach or reach out to Alex if you have any questions about how or when to incorporate this option, and happy cardio!