Standard warm-up

Mobility- Hips, wrists, shoulders- we are front squatting heavy today.

Strength- 5 sets of 5 front squats. If you are comfortable (by comfortable we mean have perfect form) with front squatting go heavy. Add weight each set. Don’t be afraid to fail on the last set. If you are just getting used to this movement go with moderate or light weight and get your form. Learning this correctly with lighter weight will be much more beneficial than going heavy with crappy form. We are looking for the bar racked high on your chest, basically touching your throat, high elbows, then a deep squat (ass to the grass) with no forward movement.

WOD

10 minutes. amrap
10 kb swing 55/35
10 knees to elbow
10 double unders or 30 singles