STRENGTH

5 Sets of 2 Pausing Front Squats

3s pause in the bottom of each rep.

Set #1 – 65% of 1RM Front Squat

Set #2 – 70%

Sets #3+4+5 – Build to a heavy double.

All reps are taken from the rack.

Positioning is what we are after today. In the bottom of each squat, check in on the big three of the front squat.

Positioning – Bar on shoulders, not on wrists. Maintaining tension in the arms is only going to help us with stability, unless it’s causing our elbows to drop into a disadvantageous position.

Midline – Not just our mid-section, but our upper back. As we all have felt, the front squat can pull us forward. Shoulders back, and “be big” beneath the bar as well as tightening down the rib cage.

Heels – It’s not uncommon for athletes to loose heel contact with the ground at the bottom of our squat. Not in an egregious, highly obvious way, but more so in a slight shift in weight. When the ankle rolls in, and we can see movement of the outside of the heel caving in just slightly… we are losing our connection to the floor. Have a friend, or a video, assist us here to check in on how we’re doing.

OTM x5

2 hang squat cleans 60%

2 hang squat cleans 65%

2 hang squat cleans 7O%

1 hang squat clean 75%

1 hang squat clean 80%

Rest 1:00

OTM x5

1 hang squat clean building to a heavy

WOD

‘DIRT NAP’

X3 rds

15 hang squat cleans 115/85

15 barbell facing burpees