Skill

Front squat
3-3-3-3-3

Today we’re working up to a strong effort three 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

3 Rounds for time

400M Run
15 Front Squats 155/105 lb

Workout notes

Today’s workout is a three round couplet with one of the same movements that we are tackling in our skill work.  In the WOD we’re looking for a weight that is in the 60% range of what a maximal effort squat would be.  Do your best to be conservative in choosing your workout weight and select a load with which you could complete each round in 1-3 sets.