Skill

5-5-5-5-5
Front Squat

Today we’re working up to a strong effort 5 rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.  Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

AMRAP in 10 minutes

Wall ball shots 20/14 lb 10/9′ *

*  4 burpees EMOM

Workout notes

Today’s workout is a couplet but your score will be based on the total number of repetitions completed of a single element.  You’ll begin 4 burpees at the start of every minute and then complete as many reps as possible of the wall ball shots.  Choose a wall ball weight and target height that you can consistently hit even under fatigue. The challenge for this workout will most likely be maintaining a constant work rate in every minute.  It’s probably not a good strategy to go out for max sets in the first few minutes.  Coupled with the burpee buy in every 60 seconds that can be difficult to maintain.  Start with a sustainable number that gives you a few seconds rest and try to hold on to that rep count as you get fatigued.