Skill
Tempo Back Squat: 6 sets of 3 reps
3 second descent, 3 second hold, full speed up, 3 seconds between reps
Target 65-70% of your max

We’re building off of last week’s work; add ~5-15 pounds from last Monday if you were around for those sets

Do your best to hold for a full 3 seconds in an engaged position with the crease of the hip level with the top of the knee. If you normally have a very deep squat and use a bit of a bounce to get out of the bottom, be aware that the tempo squats today will be significantly harder for you. Adjust your target weight down by 5 or 10 percent if that’s the case.

Remember to always use two spotters if you’re going for a heavy set. Never rely on a single spotter!

Workout of the Day
5 rounds for time:
15 power snatches
200 m run

15 minute time cap

Last week we had an old benchmark workout hiding behind some running, and this week we’re continuing that theme. Use a barbell weight with which you’re able to hit an unbroken set of 15 reps while fresh. You definitely don’t have to maintain this pace, but at no point in the workout should you be doing fewer than 5 reps at a time (with little rest between sets).

If that volume of snatching isn’t a good idea for you, scale the movement to a power clean. Pick a run distance that you consistently hit in a minute or less.

standard: 55/35
rx: 75/55
sport: 75/55 (trust me)
metcon: 6x 1:20 on, 0:40 off