Midcoast CrossFit – Midcoast Barbell
Front Squat (5-5-5-5-5)
Arms out front squat w/ bar only if you are already squatting during the week, or build up in weight if this is your front squat day.
3 Position Clean (1-1-1-1-1-1)
-Below the knee
-Above the knee
1st Position: Stand up fully w/ the bar and reverse body back down to right above the knee, making sure chest is over the bar.
2nd Position: Stand up fully w/ the bar and reverse your body back down to the shin level.
3rd Position: Full clean from the floor.
Build up to a heavy set for the day.