SkillFront Squat
6 sets of 3 repsTarget about 70% of your maxHold the same weight across all 6 sets, and leave room to grow; we’re doing the same 4 week linear progression with the front squat that we did with the deadlift last month.
Workout of the Day3 rounds for time:
400 meter run
16 dumbbell push jerks (one DB)
16 dumbbell overhead lunges (one DB)Switch arms after 8 reps on both dumbbell movements16 minute time capUse a dumbbell weight that’s manageable for 8 unbroken overhead lunges per arm when you’re fresh; that movement will be the limiting factor for most people and it degrades quite quickly, so make sure it feels strong going into the workout.standard: 35/20
rx: 50/35
sport: 50/35, 24 reps per movement
metcon: 3×3:00 on, 1:00 off