Skill
Back Squat
5 reps at 65%
3 reps at 75%
1 or more reps (max set) at 85%

This is our last week of the back squat progression! Be sure to use spotters on your last set. You’ll want to be good and warm by the time you get to your heavy lifts, so hit a few lighter sets at 30-50% of your max before you start your set of 5 at 65%.

Workout of the Day
Every 6 minutes for 3 rounds:
25/20 calories (row, bike, or ski)
15 power snatches
10 lateral burpees

Use a count-up clock for easier time-keeping

Record the slowest of the three times to the whiteboard and SugarWOD.

If you need to share equipment, just stagger by 3 minutes. Your snatches should be light and fast (two sets at most). The calories and burpees should be a sprint. Continue to work on those transitions. The quicker you go, the more rest you’ll have.

standard: 55/35
rx: 75/55
sport: 95/65
metcon: 3×4:00 on, 2:00 off