Skill

Back Squat
3-3-3-3-3

Work up in weight for a set of 3 or choose one weight and carry it across for three sets. If you are planning to go heavy remember to ask for two spotters and make sure your coach has gone over how to spot safely. Focus on an upright torso and tight core as you drive up out of each squat

Workout of the Day

6 rounds of 2 minutes on 1 minute off

2 front rack lunges
4 hang power cleans
6 push-ups

Remember to keep those elbows up to support the bar in the front rack during the lunges. For the hang power cleans, use a quick dip and hip drive to move the bar from above the knee to the shoulders. Feel free to go from your last lunge directly into your first clean. There is no requirement to complete the barbell work as a complex, but given the small rep count, you might choose to test a heavier weight than usual. If you are absolutely forced to break it up early, you may have gone too heavy. To scale, reduce the load on the bar or perform push-ups from your knees or an elevated surface.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb