Skill

Front Squat
1-1-1-1-1

Work up to a strong effort single rep front squat today. We’re not necessarily “maxing” out here so don’t go to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift.  Practice keeping your knees out and tracking over your feet.  Your torso should remain upright throughout the lift.  Avoid letting your chest cave forward by pushing the elbows up from the top to the bottom of the lift.  Remember that for front squats we don’t use spotters.  If you need to ditch the weight for any reason simply drop the bar off of your front rack position and get out of the way.

WOD

AMRAP in 7 Minutes

5 Hang power clean 135/95 lb
3 Front Squats 135/95 lb
1 Push press 135/95 lb

Workout notes

This workout is all about the barbell!  The clock will be set for seven minutes and you will score as many rounds and reps as possible of a three movement barbell complex.  You will use one barbell for the entire workout so determine which weight to use by testing out each movement and adjusting the weight based on the toughest of the three.  For most of use that will either be the front squats or the push press.  The time domain is short for this workout so do your best to keep the intensity high and keep that barbell moving.  Remember to strategically insert rest to avoid adding additional reps.