Skill

Front Squat
1-1-1-1-1

Today we’re working up to a strong effort 1 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

7 Kettlebell swings 32/24 kg
4 Weighted step ups 32/24 kg 24/20″

Workout notes

We have ten minutes on the clock for this couplet.  You will need one kettlebell and a box for step ups.    The set sizes are small so this would be a great opportunity to test a heavier kettlebell than what you normally swing if you feel like you are ready to move up in weight.  You’ll want to be sure to test out those step ups though! Even though we only have four per round you want to make sure you can smoothly step up on the box without compromising your mechanics.  With small set sizes like this you’ll want to focus on transitioning quickly and keeping the intensity high!