Skill:
3×10 tempo kb front squats
You are going to have a one KB in each hand, and use a 3 second descent, 3 second hold and quick explosion back up with each rep. We are focusing on our core strength, staying tight in the middle, and getting comfortable in the bottom of a weighted squat for our cleans.
WOD:
3RFT
20 pull-ups
30 push-ups
40 sit-ups
50 air squats
2 minutes rest
