You will be doing this EVERYDAY and yes, I’m going to bore you with the details.  You need to drill this into muscle memory so when you get a barbell in your hand you don’t have to think.  You can do this with a PVC or broom at home.

Jump up and down in place – this is your starting stance

Move your feet out to your squat stance – this is your finish stance

Modified Burgener Warm Up – Move with a purpose

1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
2. 1 + Elbow High & outside – Bar close
3. 1 + 2 + Muscle Snatch – Turnover
4. PVC Overhead Squat – Core strength
5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)

Foundational Movement

Front Squat

Set-up:

• Stance is with the heels at shoulder width
• Full extension at hips and knees
• Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip
• Elbows high, upper arm parallel to the ground
• Keep the chest up and brace the abdominals to maintain a neutral spine

Execution:

• Hips travel back and down
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
• Knees stay in line with the feet
• Head position is neutral
• Keep the bar racked properly (“elbows high”) throughout the movement

Finish:

• Return to full extension at the hips and knees to complete the movement

Strength*

Front Squat Pause: 5 sets, 3 reps with a 3 second pause at the bottom

*Squat therapy for new folks/immature squats, Goblet Squats to force chest up if they want weight and can do so safely

WOD

For Time:

10-8-6-4-2 Thrusters (135/95/65)

2-4-6-8-10 Chest to Bar (RX Plus 1-2-3-4-5 MU)

Something to consider……Fran is 21-15-9 at 95/65, push yourselves on these thrusters to go heavier, but still unbroken.