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 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. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way. Feel free to choose one weight and work there for all sets rather than adding weight as you go.
WOD
AMRAP in 7 Minutes
50 Alternating dumbbell clean & jerks 50/35 lb
150 Double Unders
Workout notes
Today’s workout is a short time priority couplet where each round has a high number of reps for each movement. Most of us will need to break up both sets into smaller chunks. Use a dumbbell weight you could perform fifty reps while maintaining large sets with minimal rest. For the double unders scale to a number of repetitions you could complete in about two minutes. The time cap is tight so getting past one round or into that second set of double unders will be a tough task! Hold a steady pace but move quickly!