Strength

Front Squat
3-3-3-3-3

Work up to a strong effort 3 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

3 Rounds for time
400M Run
30 One Arm Kettlebell Clean & Jerks 24/16 kg

Workout notes: This workout has the difficult 1 arm kettlebell clean and jerk. Practice with a light weight and work on rotating the kettlebell around your wrist and on to your shoulder with a strong rack position. The kettlebell will only be on your arm momentarily but you should have your fist tucked in under your chin rather than let your arm rotate out wildly.  Getting the kettlebell overhead will most likely be more of a push press than a traditional jerk where you drop low under the object.