Skill

EMOM for 10 minutes
3 front squats

work from the rack for this ten minute EMOM of front squats. If classes are large find someone to pair up with that is close to your same height and planning to squat similar weights. Plan to either choose one weight for all 30 squats or add weight as you go to work up to a challenging set of 3 over ten sets.

Workout of the Day

AMRAP in 20 minutes
200m run
15 push press
10 lateral burpees

Choose a weight for the push press that allows you to get through each set of 15 in 2-3 sets, even when you are fatigued at the end. Practice a strong dip and drive before pressing the rest of the way out with your arms rather than dropping under the bar like you would with a push jerk. Burpees can be scaled by stepping over the bar rather than jumping or skip the bar altogether and just stay on one side the whole time for your burpees.

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