Skill
5 sets of 5 back squat
Target about 65%
Increase your weight by 5-15 pounds over the back squats from 2 weeks ago. Try to hold the same weight across all 5 sets. This is our last session of back squats in this progression.
Workout of the Day
AMRAP in 12 minutes:
60 drag rope single unders
15 push jerks
15 pull ups (strict or kipping)
Load your bar to a weight that lets you finish the 15 push jerks in no more than 2 or 3 quick sets. Scale the pull ups by using a band or switching to ring rows, with the goal of being able to finish the 15 reps in under a minute every round.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 3×3:00 on, 1:00 off