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January 31, 2019

Skill

Front squat
1-1-1-1-1

Today we’re working up to a strong effort 1 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

AMRAP in 10 Minutes

25 Toe-to-bar
75 Wall ball shots 20/14 lb 10/9′

Workout notes

Today we have a short AMRAP  that will be scored by the total number of rounds and reps that you complete in ten minutes.  Both movements come in a difficult higher rep format.  Most of us will want to chip away at both movements by breaking up the sets into smaller sustainable chunks rather than trying to go all out and hitting failure early on. Scale the toe-to-bar as needed so that you are able to work on the kipping skill under fatigue.

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