Skill
Back Squat
6-6-4-4-2-2

Work up to a heavy double across six work sets. This is an isolated occurence of back squatting, so play it by ear, don’t worry about fitting your session into a broader progression, and enjoy some heavy squats on a hot day.

If you’re looking for target percentages, shoot for 65-75% on the sets of 6, 70-80% on the sets of 4, and 80-90% on the doubles.

Get two spotters if you’re going heavy.

Workout of the Day
AMRAP in 12 minutes:
8 hang power snatches
8 overhead lunges

Every 3 minutes, including at the start of the workout, hold in a plank for 1 minute. Pick up where you left off on the AMRAP when you aren’t planking.

Use a very light weight for the snatch/lunge. You should be able to do 8 reps unbroken at any given point in the workout without getting wobbly.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 6×1:20 on, 0:40 off