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 15 Minutes
15 Kettlebell swings 32/24 kg
20 Overhead walking lunge steps w/plate 45/35 lb
25 Medicine ball sit-ups 20/14 lb

Workout notes

Today’s workout has three movements and you’ll need a kettlebell, bumper plate and medicine ball.  Start each round with a moderate sized set of kettlebell swings. Use a weight that allows you to complete each round in about one to two sets.  The lunge will likely be the most difficult movement of the three so scale appropriately.  The benchmark load for the lunges isn’t necessarily heavy but holding a plate overhead requires a fairly high level of shoulder mobility.  Practice keeping your arms locked out while your torso remains upright. If you are having trouble keeping your arms stacked while the plate is overhead switch to holding the plate at your chest or ditch the weight all together.