Skill

Front Squat
10-10-10

Today we’re tackling some heavy high rep front squats. 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.  10 reps is a lot so go in with a plan and use your first set to test out how you handle the 10 reps.  Depending on how your first set goes you can choose to add weight for your second and third sets or repeat the same weight 2 more times.

WOD

For Time
60-50-40
Sit-ups
30-25-20
Thrusters 45/35lb

Workout Notes: Today’s workout is a couplet featuring sit-ups and thrusters.  The rep scheme decreases as you go so try to pick up the speed as you get into the last round.  The thruster weight prescribed is an empty barbell and is meant to be very light.  If you need to scale the weight down you can use a training bar with or without weight on it so that you are able to move through the thrusters in large sets.  If you are worried about the sit-up volume feel free to drop the numbers to match the thruster reps and you will end up with 75 reps of each rather than 150 sit-ups and 75 thrusters.