Skill

Front Squat

3-3-3-3-3

Work up to a strong effort three rep 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

AMRAP in 10 minutes

1-2-3-4-5-6-7…
Front Squat 135/95 lb
2-4-6-8-10-12-14 …
Hang power clean 135/95 lb

Workout notes

Today we have a difficult barbell workout with two familiar movements. We’re using an ascending rep scheme so you’ll start with the “easier” low rep rounds but the volume will quickly accumulate.  Pace yourself early and plan on tackling those higher rep rounds under fatigue.  You’ll use the same weight for both movements but we’re doubling the reps on the hang power cleans. Test out both lifts and scale your weight based on which movement is more difficult.  We’ll score this workout by using the number of front squat reps in your last completed round plus any additional reps in your final incomplete round.  For example, if you finished the round of seven squats/fourteen cleans and then did eight front squats, your score would be 7+8.