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January 20, 2020

Skill

Front Squat
2-2-2-2-2

Work up to a strong effort two 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

AMRAP in 10 Minutes
15 Kettlebell sumo deadlift high pulls 32/24 kg
10 Alternating kettlebell power cleans 32/24 kg
5 Kettlebell swings 32/24 kg

Workout notes

Today’s workout is all about the kettlebell.  This ten minute triplet has three kettlebell movements.  We start with a large set of sumo deadlift high pulls.  In the SDHP you’ll setup in a wider than normal stance and drive the kettlebell up with vertical hip drive until it comes up just above the clavicles.  After fifteen reps switch to single arm power cleans where you will complete five reps on each arm.  For the cleans use your normal stance with the bell just underneath you,  in this movement you will need to incorporate some wrist rotation so each rep ends in a solid front rack.  Finish each round with five easy swings that probably won’t be so easy considering the movements leading up to it.  After ten minutes your score will be the total reps and additional rounds you complete.

 

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