Strength

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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.

WOD

For time

50 Alternating Dumbbell Snatch 45/30 lb
35 Burpees Jumping to a Plate (45 lb bumper or equivalent)
20 Overhead Walking Lunge Steps 45/25 lb

Workout notes: The format of this workout is a chipper. Start by working through a large set of dumbbell snatches alternating each rep.  From there transition to burpees jumping onto a bumper late to finish the rep. You do not need to clap overhead. Finally finish with 20 overhead walking lunge steps holding the plate you jumped.