Skill

Front Squat
3-3-3-3-3

Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 8 Minutes

10 Deadlifts 155/105 lb
7 Push jerks 155/105 lb
4 Front rack walking lunge steps 155/105 lb

Workout notes

Today’s workout is all about the barbell! You’ll want to warm up all three movements and throughly test them to decide what weight to use.  Scale your weight based on the most difficult of the three.  That will probably be the push jerk or the lunge.  The benchmark load on the bar is a little bit on the heavy side, especially for push jerks and lunges so consider that when choosing your weight.