Skill
Front Squat
2-2-2-2-2
Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you did this strength work two weeks ago you should have a pretty good idea what weight to shoot for. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.
Workout of the Day
5 rounds of 3 minutes on 1 minute off
3 burpees
5 hang power cleans
15 double unders
Choose a weight for your hang power cleans that keeps the sets of 5 mostly unbroken throughout the workout. Double unders can be scaled by volume if needed or completed as singles with a regular or drag rope.
standard: 95/65 lb.
rx: 115/85 lb.
sport: 135/95 lb.