Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

WOD

5 Rounds for time
10 Kettlebell Snatch 24/16 kg
10 Burpees

Workout notes: The kettlebell snatch might seem like a simple movement but it takes a good deal of practice to master. A good way to learn the movement is to use a light load and practice from top down. Start by rotating the kettlebell around your wrist and “unwind” from the top. Retrace the movement from the hang and aggressively open your hips to create vertical hip drive.  The movement will terminate by punching the kettlebell up rather than flipping it overhead and smacking your wrist. Continuous reps can be taken from the hang position and do not need to hit the floor for every rep. Try to distribute the work evenly across both arms.