Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  If you were able to participate on 4/26 you know we did a two rep front squat on that day as well.  Take that information and apply it to today’s workout.  End with a strong double that is close or slightly above what you were able to lift last week. 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

for time

21-15-9
Hang power clean 115/75 lb
Push press 115/75 lb

Workout notes

Today we have a complimentary pair of barbell movements.  The total rep count is on the lower side so we’re looking at a sprint style workout. Keep moving and don’t let the bar rest on the ground for too long. Use a weight that lets you complete each round in a few large sets.  Try to recruit your hips and midline as much as possible in both movements. There is a high priority on the upper body here so if you lose your hip drive you’ll hit a wall fast!