Strength
Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep Front Squat.  Start light and in increase the weight for each set. Remember to keep your torso upright and elbows up and forward during the entire range of motion.  Practice pressing your knees out so they track over your feet.

WOD
AMRAP in 10 Minutes
15 Snatch 75/55 lbs
30 Air Squats

Workout Notes:  This workout should feel like a sprint if you are familiar with these movements, not unlike the open workout 14.1. The snatch movement in this workout is on the lighter side so choose a weight that you could complete the 15 reps in 1 or 2 sets in the first round.  Remember to keep good form on the air squats as you fatigue.