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

5 Rounds with 1 minute on each station

Sandbag cleans 100/70 lb
Box jumps 24/20″
Rest

Workout notes

Today’s workout is a five round interval workout pairing some odd object lifting with a plyometric bodyweight movement. We’ll have two minutes of work and one minute of rest in each round with one minute on each station.  For larger classes partner up and alternate during the working minutes so that both of you are resting at the same time.  When it comes to the sandbag cleans practice applying the same technique you would if you were using a barbell.  Keep your hips low and your back straight as you bring the sandbag up from the floor.  Create some vertical drive with your hips to get the sandbag up to your shoulder and then easily push it over with your arms.  Most of us will need to maintain a steady cadence with the box jumps rather than starting each minute with an all out sprint.  Rest on top of the box and time your reps so you can work for the entire minute.