Skill
8 sets of 3 Front Squats*
*Immediately after each set of front squats, complete one unbroken set of push ups

Note that we aren’t on the clock for this; your coach will give you about 10-15 minutes to work through the 8 sets of front squats and push ups on your own. If you are still fatigued or sore from Monday’s push ups, then be conservative with your set sizes. Otherwise, pick a difficulty that lets you get at least 5 push ups per round across all 8 rounds.

Workout of the Day
5 rounds:
1 minute of power cleans
30 seconds of rest
1 minute of calories (bike or row)
30 seconds of rest

If you did last week’s heinous interval workout on the machines, you’ll be happy to hear that adding a barbell movement and shortening the rest will probably make things easier! No joke. Exercise is weird sometimes. Just don’t try to go as fast as you did last Thursday.
Add up all your reps and calories to get your score.

standard: 95/65
rx: 135/95
sport: 135/95
overachiever: 135/95