Strength
Front Squat 1-1-1-1-1
Work up to a strong effort 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
3 Rounds for time
400M Run
20 Front Rack Walking Lunge Steps 135/95 lb
Workout notes: Spend some time testing out the front rack walking lunges. Remember that even though the barbell load might look light if you are used to using that weight during workouts the walking lunge step is very difficult as you are moving the load with essentially one leg. Work on keeping an upright torso throughout the full range of motion and keep those elbows up.