Skill

Front Squat
2RM

Spend today working up to a 2RM front squat. New lifters can work up to a moderately heavy double for the day and perform multiple sets 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 7 Minutes
10 Deadlifts 185/125lb
20 Air Squats

Workout Notes: If you came to class on Friday this workout might look familiar. The rep scheme and time domain is the same,  but today we’re deadlifting and squatting. Your deadlift weight shouldn’t be terribly heavy. Choose a weight that allows you to get 10 reps done in 1-2 sets when you are fresh.  The workout is short so you will want to be able to move through both the deadlifts and squats at a reasonable pace. Make sure to squat to full depth and then open your hips as you stand for every rep, use a medicine ball as a target if needed to hold yourself to this standard.