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 5-10 pounds from last week (or start at 65% if it’s your first time). Hold the same weight across all 5 sets.

This is the last day of this progression; push to a heavy weight, but make sure you can stay true to the tempo with solid technique across the set.

Workout of the Day
4 rounds:
1 minute of hang power cleans
1 minute of pull ups (strict or kipping)
1 minute of calories
1 minute of rest

Grab a barbell with which you can sustain sets of 5-10 on the hang power cleans with a short break in between. Shoot for 2-3 sets per minute. Scale the pull ups by using a band or switching the ring rows; the target is sets of at least 3-5 on average. Push the pace on the machine in the last minute.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off