Friday 10-01-2021 Workout Of the Day

A. Front Squats
5 x 5 @33×1

B. For time:
front squats @65/95#
burpee box jump overs @20/24″

Workout Notes/Intentions: Part A will be done from the rack. The tempo is a 3 second controlled descent, 3 seconds at the bottom of the squat, explode up, and one second at the top. Repeat for 5 reps. Rest 2-3 minutes between sets; sit down.

Part B is a short metcon. You will use a barbell for front squats, and they should be fairly light. Push yourself to do the round of 15 and 9 unbroken, you may want to put the bar down once in the round of 21. The most time consuming and likely taxing movement of the 3 will be the burpee box jump overs. Just chip away at them by moving consistently. The round of 9 should be all unbroken and a hard effort.