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

1 ^1/4  Front Squat – 5 sets, 3 reps

http://www.catalystathletics.com/exercise/168/1-14-Squat/

WOD

For Time

10-8-6-4-2 Thrusters @135/95

50-40-30-20-10 Double Under

REMINDER:

Sadly tomorrow will be TnT’s farewell WOD(s).  If you can’t tell by the “TnT” it will be a partner WOD, so bring a friend! See you at 0930am!