Skill

Front Squat
2-2-2-2-2

Work up to a strong effort two 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 10 Minutes

10 Box Jumps 24/20″
10 Medicine ball cleans 20/14 lb

Workout notes

Today’s workout is a simple couplet box jumps and medicine ball cleans.  The set size on the box jumps is on the smaller side but with quick rounds the volume will accumulate fairly quickly.  Do your best to work at a steady cadence by resting momentarily on top of the box.  Medicine ball cleans, like box jumps are simple in execution but difficult at this volume.  You’ll also want to establish a steady pace by resting for a moment or two at the top of each rep rather than trying to work too quickly and having to set the medicine ball down.