Skill
Front Squat
5 sets of 5 reps
Target 70-75% of your max, plus 5-15 pounds from two weeks ago

Bump the weight up from our previous squat session if you felt confident on the movement. If you didn’t make it last time, stick to the 70-75% range without that modification. Rest a couple of minutes between sets.

Workout of the Day
AMRAP in 7 minutes:
15 box jump overs
15 push jerks

Rest 3 minutes

AMRAP in 7 minutes:
15 box jumps overs
20/15 calories

Scale the push jerk weight to one at which you’re always able to hit sets of 5 without much rest between them. If you’re stronger on that movement, you should push to hit them unbroken after a short break from the box jump overs. Record your rounds and reps for the two seven minute AMRAPs separately.

standard: 65/45 pound bar, 20/12 inch box
rx: 95/65 pound bar, 24/20 inch box
sport: 115/85 pound bar, 24/20 inch box
metcon: 7:00 on, 3:00 off, 7:00 on