Skill

front squat
5-3-2-2-1-1-1

follow this rep scheme to work up to a heavy single front squat for the day. If you’re feeling fresh this might end up being a new 1RM. it could also just be something that feels heavy for today. Pay attention to how each set feels as you build so that you can decide how much weight to add as you go. Remember that we never spot on a front squat so make sure there is room between you and the rack to bail the bar if needed.

Workout of the Day

AMRAP in 12 minutes
2-4-6-8-10 …
squat clean
lateral burpees

Plan on choosing a weight for the squat cleans that has you working in quick singles. To do the burpees as prescribed add a lateral hop over the bar to complete each rep. To scale this movement you can step over the bar or stay on the same side the whole time for your burpee reps. Either of these options will make the burpees more manageable.

standard: 115/85 lb
rx: 135/95 lb
sport: 165/115 lb