Skill
Front Squat
5 reps at 75%
3 reps at 85%
1 or more reps at 95%

Work up to a heavy single, and then see if you can hang on to the bar for multiple reps. We’ll be taking it light for the next two weeks before working back through the build in weight for one more full cycle in December.

Workout of the Day
For time, with a 15 minute time cap:
40 alternating dumbbell power snatches
500 m run
30 burpees
500 m run
20 devil presses

A quick and simple way of scaling this workout is to knock 10 reps off of each movement, so that the rep scheme goes 30-20-10 instead of 40-30-20. Pick a dumbbell weight that lets you move through your 40 reps in sets of no less than 10.

standard: 35/20
rx: 50/35
sport: 50/35. burpees to a target 6 inches above your standing reach
metcon: 6×1:30 on, 0:30 off