A. Front squat – 3×3 with 3 second pause in the bottom of each rep, then 2×5 (no tempo). All reps should be at 73% of your max (up from last week). Keep that torso upright, and drive up strongly and smoothly from the bottom.
B. 10 minute AMRAP of:
5 power cleans (155/110, 135/95, or scale to 65-70%)
10 toes-to-bar.
This is based on a crossfit.com workout (https://www.crossfit.com/workout/2018/08/11#/comments), but the prescribed weights will be out of reach for most of you (205/135 lbs) for this rep scheme. Pick a weight that allows you to keep moving for the 10 minutes.