Skill
Back Squat
5 at 65% of your max
3 at 75% of your max
Max set at 85% of your max

Be sure to ask for two spotters on your last set if you plan on going hard.
Use your estimated max from your last session for today’s percentages.
This is part of a two month progression of Deadlift, Strict Press, and Back Squat. Base your percentages on a recent one rep max, or an estimated one. Go for a safe max rep set on the last set, and then use that weight and rep count to estimate a new max for the following week (experienced lifters might want to wait a few weeks before updating their maxes). There are Training Load Charts posted around the gym to help you do this; chat with a coach if you need guidance, and track your weights!

Workout of the Day
AMRAP in 7 minutes:
16 push ups
8 power cleans

Rest 2 minutes

AMRAP in 7 minutes:
20/16 calories
8 power cleans

Record your rounds and reps separately for both AMRAPs. Use a power clean weight that has you doing steady singles or small sets throughout the workout. Scale the push ups with the goal of never dropping down to one rep at a time.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 7:00 on, 2:00 off, 7:00 on