SKILL

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 10 Minutes
2-4-6-8-10 …
Front rack walking lunge step 135/95 lb
Push jerk 135/95 lb

Workout notes

Today’s workout is a high skill barbell workout.  The push jerk and front rack walking lunge are both tough movements to master.  The benchmark load for this workout might seem fairly tame by the numbers when compared to a deadlift or clean but the lunge and jerk rank high in terms of difficulty so be conservative when choosing your weights.  Remember the lunge is a “unilateral” movement which essentially makes it twice as hard as other barbell movements at similar weights.  In the push jerk we are going overhead with a moderate load and your legs will be fatigued so technique comes at a premium.  Scale your barbell weight based on which movement is more challenging for you.