Skill
Front Squat
4 sets of 6 reps

Target 70-75%, or up 5-15 pounds from last week (if you did it)

Attempt to hit these squats at a slightly higher weight across the board than you did on last week’s. Be sure that you’re still able to maintain good body position throughout all 24 reps despite any increase in load.

Workout of the Day
For time:
30 clean and jerks

9 minute time cap

Happy Birthday, Cameron! Cameron requested this classic benchmark, and it’s a great one! If you have to scale down from the rx weight, make sure that your weight is still heavy enough that each rep is a bit of a challenge; if you go too light, you’ll end up finishing the 30 clean and jerks quite quickly without getting a great workout. If you’re able to hit this workout rx without too much trouble, push the pace! At an all-out effort, this workout can be done in an extremely short amount of time. There are some folks at this gym that should be gunning for a sub-3 minute finish time.

standard: 95/65
rx and sport: 135/95
metcon: 3:00 on, 1:00 of, 3:00 on