Strength

Front Squat 5-5-5-5-5

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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.

WOD

for time

100 Kettlebell Swings 32/24 kg
5 Burpees EMOM

Workout notes: Today we’re performing 100 kettlebell swings for time but we’ll start with 5 burpees and continue to perform 5 burpees every minute until you complete all 100 swings.  It’s probably best to start with big sets but make sure you don’t go to failure in the first couple of rounds so you can get a good sized set every round.  Keep your burpee speed fast, but manageable, as you can lose a lot of time here.