[creativ_alertbox icon=”” colour=”theme” custom_colour=””]Reminder that tonights 6:30 class will be cancelled! We’ll be collecting $$ for those affected by the Nor Cal Fires and Carving Pumpkins. 100% of your donations will go to the North Bay Fire Relief Fund. [/creativ_alertbox]

Skill

Front Squat
2-2-2-2-2

Today we’re working up to a strong effort 2 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

4 Rounds of 1 Minute on each station

Two arm dumbbell power clean 50/35
Row for calories
Jumping alternating lunge steps
Rest

Workout notes: Today’s workout will be scored as you would score the workout “Fight Gone Bad”.  Count your total number of reps accumulated across all stations and rounds to come up with one final score. The two arm dumbbell power clean is performed by touching one side of each dumbbell to the ground and bringing one head of the dumbbell behind the shoulder at the top of the rep. Resist the temptation to just perform inefficient muscle cleans and remember to use a violent hip opening to create vertical momentum and slightly drop under the weights in a partial squat prior to finishing the rep.  If jumping is an issue for you scale to standard bodyweight lunges.