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January 16, 2017

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.

WOD

AMRAP in 12 Minutes  

1-2-3-4-5-6…
Thruster 95/65lb
2-4-6-8-10-12…
Alternating Dumbbell Snatch 45/30lb

Workout Notes: Today’s workout is a couplet of dumbbell snatches and thrusters.  Both your dumbbell weight and the weight on your barbell should be fairly manageable today so that you can move quickly between movements.  The barbell thruster will most likely be the more difficult movement of the two so try out several reps in a row with the weight you choose before the workout starts.  You will start the workout with one thruster and then 2 alternating dumbbell snatches, if you ever lose track of where you are remember that you should always be doing two times the amount of dumbbell snatches as thrusters each round.  Your score for this workout will be the amount of completed rounds plus any extra reps in the next round.

 

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