Skill

1 RM Front Squat
Spend today working up to a 1RM front squat. New lifters can work up to a moderately heavy single for the day and perform multiple reps at this weight if you are not comfortable maxing out.  Focus on an upright torso with elbows up and knees tracking over the feet. The bar should be resting on your shoulders with your hands open to relieve wrist pressure.  Remember that we do not spot anyone when front squatting, when you un-rack the bar take a couple steps back to allow for room to ditch the bar if needed.

WOD

AMRAP in 12 Minutes
400m Run
30 Sit Ups
20 Alternating Dumbbell Snatches 50/35lb

Workout Notes: You will start each round of today’s workout with a 400 meter run.  Because you will be doing sit ups when you get back from the run, try to push the pace knowing that you can recover your breathing during the sit-ups. Once you’re done with the sit-ups you will move on to a set of 20 alternating dumbbell snatches. The dumbbell will return to the ground between each rep but you are free to alternate hands in the air if you would like to perform the reps “touch and go”.  Make sure you can move through your dumbbell snatch reps at a pretty good pace with the weight you choose.