Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort two 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 rather than adding weight as you go.

WOD

3 Rounds for time
30 Goblet walking lunge steps with 50/35 lb  dumbbell
10 Power clean 185/135 lb

Workout notes: Our workout today is two weighted movements with a heavier load. The single dumbbell may feel light at first but the high volume of lunges and combination of power cleans should prove quite difficult. Hold the dumbbell goblet style and practice keeping your torso upright throughout the entire range of motion.  A heavier load than normal on the barbell is okay but keep the weight in the 70% range if you know your 1RM.  Single repetitions will probably be preferred by most athletes but these reps should by no means be max effort.