Front Squat 3-3-3-1-1-1
3 Rounds For Time:
5 One Arm DB Thruster 45/30
30 Double Under
Hips first, shoulders next, then elbows high and outside keeping the bar close to your body. Keeping the correct order of movement and keeping the bar close to the body creates a fast and powerful lift. Learn and perform the Burgner warmup daily in order to build the muscle memory and motor recruitment patterns for successful Olympic lifting. Yesterdays technique was pretty good overall. Remember on light high rep WODs like yesterday to focus on good technique. When you are going to do somewhere in the ballpark of 100 reps 1 of 2 things will happen. You will either do the reps well and make yourself better at the lift, or you will do them incorrectly and reinforce bad habits which will actually make you worse at the lift. So do them well and get better over time.
For a detailed explanation of the Burgner warmup and video demo, see July 21, 2009.
