Skill

Front Squat

3-3-3-3-3

Today we’re working up to a strong effort 3 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

for time

21-15-9

Burpee
Kettlebell Swing 32/24 kg

Workout notes: This workout is a task priority couplet with two difficult conditioning movements.  This is a low rep workout so that means it’s a sprint.  Because the total rep count is low it’s okay to approach this workout differently than you would attack a higher rep workout or a long AMRAP.  Even though these movements are “lower” skill movements they do have technique to consider.  Perform the kettlebell swings by dropping into a partial squat and bowing forward slightly before driving the kettlebell upward.  Do your best to perform your burpees with an explosive spring forward and jump rather than just crawling up from the floor to keep up the intensity!