Skill
Back squat
3 sets of 10 reps at 60-70%

We’re working through our last week in the back squat/strict press cycle. Today you’ve got an opportunity to hit some high volume squats. Be sure to ask for spotters if you aren’t totally confident that the set will go smoothly. We have a decent amount of squatting in the workout today and then again on Wednesday, so consider staying closer to 60% than 70%.

Workout of the Day
5 rounds, 2 minutes on, 1 minute off:
7 hang power cleans
5 thrusters
30 double unders

Pick a barbell weight that has you doing your hang power cleans unbroken and your thrusters unbroken, but forces you to take a break between the two at some point during the workout. You should be able to finish on your jump rope in about 30-45 seconds, so scale the volume and difficulty accordingly.

Record rounds and reps for each of the 5 intervals, and then add everything up at the end. Always start back on the hang power cleans when you get to a new 2 minute interval.

standard: 75/55
rx: 115/85
sport: 115/85, drag rope
metcon: 5×2:00 on, 1:00 off