Skill

3×5
Front Squat

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 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

AMRAP in 15 Minutes
40 Air Squats
30 One arm dumbbell overhead walking lunge steps 50/35 lb
200M Run

Workout notes: Today’s workout is a time priority triplet.  We start with a higher volume of bodyweight or “air” squats and move to the very difficult one arm dumbbell overhead walking lunge steps. Remember to keep your shoulder and arm stacked and internally rotated when you have the weight overhead.  If you are lacking mobility for the movement, lighten the load so you can reach full extension with your arm or switch to front rack lunges.