Skill

Front Squat with 2/sec pause in bottom of squat
2-2-2

Today’s skill work is again working on one of our fundamental movements but we’re taking a departure from how we normally see this strength work and focusing on positioning.  Work up to a moderate load and stick with one weight across all three sets or increase slightly when you get to your working weights. Remember to maintain your posture throughout the rep and after the pause. That means keeping your knees tracking over your feet with your elbows and chest up.  Spend a moment in the bottom of your deepest squat position and drive upward keeping your chest up.  Adding the pause in the bottom of the squat will increase the difficulty of the lift so be conservative and shoot for something in the 75 to 80% range at most.

WOD

5 Rounds for time

21 Front squats 95/65 lb
12 Kettlebell Swings 32/24 kg

Workout notes

Today’s workout is another couplet with what is essentially two lifting movements.    The front squat weight is meant to be on the lighter side today.  Use this as an opportunity to try and move quickly and tackle each round with large sets.  You will have to clean your bar each time before your squats so keep that in mind when choosing your weight.  We’re pairing the squats with a smaller set of kettlebell swings today. With the set size on the smaller size you could use this workout as an opportunity to test a heavier kettlebell but make sure you can get through all twelve reps in about two sets.