Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort three rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

AMRAP in 12 minutes

200 m run
15 KB swings 32/24 kg
10 push ups

Workout notes

Today’s workout is in a similar format to the workout “Helen”  but we’re stepping up the benchmark load on the kettlebell and trading pull-ups for push-ups.  As you work through the AMRAP you should be recovered some what after each run so make a quick transition to the kettlebell swing and move right into the push-ups.