Skill

Front Squat
2-2-2-2-2

Work up in weight for a heavy double for the day or choose one weight and carry it across for five sets. If you are planning to go heavy remember that we never spot someone who is front squatting. Take an extra step back from the rack so that you have room to dump your bar if needed. Focus on a tight core and high elbows as you drive up out of each squat.

Workout of the Day

AMRAP in 12 minutes
12 alternating dumbbell snatch
6 pull-ups

When choosing a dumbbell for today’s workout, pick a weight that’s light enough that allows you to do large sets unbroken. Break up the reps as you need to under fatigue but we don’t want a weight so heavy that you have to perform singles. When it comes to pull ups, use a band or rings to scale if needed.

standard: 30/20 lb
rx: 50/35 lb
sport: 65/45 lb