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

10 Sit-ups
7 Air squats
4 Front rack walking lunge 115/85 lb

Workout notes

Today’s workout is a time priority triplet with two bodyweight movements and a small set of a difficult barbell movement.  The set sizes in this workout are small so as always, work at sustainable pace but work attempt to make quick transitions between movements.  Even though each set is only four reps, the lunges will be the most difficult part of today’s workout.  The suggested load on the barbell is moderately heavy but remember we’re looking for a weight you can easily complete four unbroken reps when you are fresh and for most of the workout.  Lunges are unilateral unlike most of the other movements we encounter so the difficulty is increased.  If you do challenge yourself by using a slightly heavier load than normal remember that it should be well below max effort.