Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the death grip on the bar in the front squat and load the bar onto your torso.

WOD

3 Rounds for time
30 Alternating Dumbbell Snatch 45/35lb
30 Barbell Thrusters 45/35 lb

Workout notes: You’ll need two pieces of equipment for this workout.  Use a dumbbell that gives you a challenge but one you can power snatch each rep and safely bring it down to the ground.  If you can’t return it to the ground then you probably have too heavy of a dumbbell. For the thrusters you will be using an unloaded barbell and performing a regular thruster.  The bar should be light enough for you to perform each round in very large sets so if you need to use a pvc pipe or training bar and loaded to an appropriate weight.