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For max total reps:In 2 minutes: 30 Double Unders With remaining time, max reps of Deadlift (135#/95#) Rest 1 minute
In 2 minutes: 30 Double Unders With remaining time, max reps of Power Clean (135#/95#) Rest 1 minutes
In 2 minutes: 30 Double Unders With remaining time, max reps of Push Press (135#/95#)
You must use the same weight for all 3 movements.
Coaches Notes: The Front Squat is a really tricky lift because it requires so much flexibility to do well. Here are a couple things to do to achieve a good torso position. First off, make sure and get your ankles and calves really warmed up. Most often I see people trying to "back squat" their front squat. This means they are trying to send the hips back and down and keep the shins too vertical. This is optimal when the bar is resting on your back. Because of the placement of the bar in a front squat the torso needs to be much more elevated. Try instead to shove your knees forward and sit your butt to your ankles. Second, spend a good amount of time with the bar in the rack position during your warmup. Getting comfortable in this position will relax the shoulders and make it much easier to keep them up high while squatting. One of the worst things you can do during a front squat is drop the elbows and round forward with the back. If this happens to you, bail the weight forward and decrease the load instead of muscling it out.