Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 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. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

for time

50 Burpees
40 Power cleans 135/95 lb
30 Burpees
20 Power cleans 135/95 lb
10 Burpees

Workout notes

Today’s workout is a couplet with a descending chipper style rep scheme.  The workout starts with a large set of burpees before you tackle a large set of cleans.  Most of the workout happens in those first two rounds with just over half of the burpees and two-thirds of the barbell work finished before you get to the set of thirty burpees.  With all that volume we’re looking at a longer workout so plan on starting both the burpees and cleans at a sustainable pace rather than sprinting in the first few minutes. Establish a repeatable cadence by taking a quick breath between burpees as well as the cleans.   We have a total of ninety burpees and sixty cleans, if that volume is well outside what you are used to and/or you are new to CrossFit, consider cutting the reps in half for each movement so you can keep the intensity high!