Skill
Front Squat:
5 sets of 2 tempo plus 3 regular
Tempo: 3 seconds down, 3 second hold, fast up, 3 seconds between reps

Increase 5-15 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

We have one more week of this progression.

Workout of the Day
4 rounds:
1:20 of thrusters
1:20 of calories

At the start of every interval, complete 30 drag rope single unders.

Choose a lighter thruster weight today; you should be able to get right on the barbell after each jump rope buy-in and hang on to sets of 8-12 throughout the workout. Keep in mind that there’s no programmed rest interval, so pace this one accordingly. If you’re keeping track, add up all of your thrusters and calories for one large total at the end of the workout.

standard: 45/35
rx: 75/55
sport: 95/65
metcon: 4×1:20 on, 1:20 off