Skill

Front Squat
2-2-2-2-2

Work up to a strong effort 2 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. The weight of the bar should be on your shoulders with your elbows pointing outward and your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 12 Minutes

10-20-30-40-50 …
see-the-light sit-ups 15/10 lb
alternating dumbbell snatch 50/35 lb

Workout notes

Today’s workout is a time priority couplet featuring body weight movement with what might be an unfamiliar twist.  Each round starts with a set of sit-ups.   We’re working on see-the-light sit-ups today which means you should be holding a light plate overhead throughout the entire rep.  When your shoulders hit the floor you should be looking through the center hole to the ceiling.  The top of the sit-up ends with your torso upright and your arms locked out overhead such that you can still see through to the ceiling.  The workout starts with small sets and the rep scheme increases by adding ten reps to each round.  When you hit twelve minutes your score will be the number of reps in your last completed round plus any additional reps in an incomplete round.

 

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