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 15 Minutes

20 Alternating dumbbell power cleans 50/35 lb
10 Burpee box jumps 24/20 ”

Workout notes

Today’s workout is a longer AMRAP with a large set of dumbbell cleans and ten burpee box jumps.  Ideally you will use a dumbbell weight that you can complete each round of twenty in large sets.  If one clean is max effort and you are resigned to knocking out singles with a bunch of rest, you have gone too heavy.   Burpee box jumps are significantly more fatiguing than vanilla burpees so slow down your pace accordingly and work at a sustainable effort.  For this movement we’re looking for a cadence that you can maintain rather than sprinting a few reps and taking long breaks.