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June 21, 2016

Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.
AMRAP in 8 Minutes

15 Box Jump 24/20″
15 Hang Power Cleans 135/95 lb

Workout notes: This workout should be light and fast! Use a box jump height you can jump to quickly and keep up a fast but sustainable pace.  The hang power clean weight should be on the light side. Something that you can complete each round in a small number of sets.  If you do scale keep it somewhat challenging if you scale and completed every round unbroken you may have gone too light!

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