Skill
Overhead squat:
3-3-2-2-1-1
Suggested weight progression (in %): 80-80-85-90-95-Heavy single

We’ve fully eliminated the pause from the bottom of the overhead squat, and you now have a chance to work up to a heavy single. Be sure not to rush the movement; the pause may be gone, but taking your time and stabilizing will help you finish the lift.

Workout of the Day
AMRAP in 10 minutes:
2-4-6-8-10-12-14-16…etc
Push jerk
Front rack lunge

Pay attention to which of these two movements will be the limiting factor when selecting your weight; you should be able to hit 6-8 reps unbroken in a conditioning setting with the weaker of the two movements at the weight that you choose. A split jerk is fine as an alternative to the push jerk.

standard: 75/55
rx: 115/85
sport: 135/95
metcon: 5×1:20 on, 0:40 off