Strength

Front Squat

8-5-5-3-3-1-1-1

Build up to a strong effort front squat. If you are new to squatting with the barbell work practice keeping your elbows up and driving through your heels without your chest falling forward.  Your knees should track over your feet and your elbows should be up throughout the lift.  The best lifters will have an upright torso through the full range of motion.

WOD

AMRAP in 10 Minutes

5 L-Arm Kettlebell Squat Clean Thruster 24/16kg
5 R-Arm Kettlebell Squat Clean Thruster 24/16kg
30 Double Unders

Off Ramp WOD

5 L-Arm Kettlebell Squat Clean Thruster
5 R-Arm Kettlebell Squat Clean Thruster
60 Single Unders