Skill
Front Squat
5×3 w/dead stop in bottom of squat

You can choose to work from a rack or the floor for today’s strength work. We have eight squat racks on the main floor. Depending on class sizes and if you are comfortable sharing a barbell you can find someone (or two) to squat with and work from the rack today. If you would prefer to work alone you can do these squats working from the floor and clean the bar to your shoulders before completing three front squats with a pause in the bottom of each one. If you’re pushing the weight and not sure you’ll make all three lifts make sure to take an extra step back from the rack so that there is plenty of room to ditch the bar. You won’t be on a clock today so it’s up to you how fast you make it through these sets. If you’re planning to go light you may end up with time for a few extra sets!

Workout of the Day
AMRAP in 3 minutes
lateral burpees over bar
AMRAP in 3 minutes
front squats
AMRAP in 3 minutes
lateral burpees over bar

Lighten up your bar after today’s strength work for this workout. We have two short AMRAP’s of lateral burpees with three minutes of front squats sandwiched between them. The weight on your bar should be manageable for multiple reps in a row even when you are tired. There is no rest between each AMRAP so you’ll want to be comfortable picking up the weight you choose when you are out of breath. Your score today will total reps adding together all your burpees and all your front squats.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the squats. If you want to jump over your weight for lateral burpees you definitely can, but regular burpees in place are also great! Your score today will total reps adding together all your burpees and all your squats. See you on the leaderboard!