Skill
Tempo back squats
6 sets of 3 reps

3 second descent
3 second hold at the bottom
Full speed up
3 seconds at the top

Stay around 60-65% of your max so that you can focus on precise timing and positioning. You shouldn’t be near failure on any of these sets, but make sure to ask for spotters if you’re at all worried.

Workout of the Day
AMRAP in 12 minutes:
12 box jumps overs
12 deadlifts
12 push presses

Today we’re tackling the last of three workouts at 115/85, before hitting three workouts with a 135/95 pound bar next week. Choose a bar weight that makes 12 push presses a tough challenge in the later rounds; it’s totally fine if you need two or three sets to complete 12 reps by the end of the workout. The deadlift should feel very light by comparison.

standard: 95/65 lb bar, 20/12 inch box
rx: 115/85 lb bar, 24/20 inch box
sport: 135/95 lb bar, 24/20 inch box
metcon: 6×1:40 on, 0:20 off