In 10 minutes
Work up to a heavy double on Front Squat
Front Squat (75-85% of double) Muscle Ups
The workout today is meant to be heavy and fast. This is sometimes a tricky combo for people. Remember, heavy is relative and we must focus on form first. We want to choose a weight that is challenging, but not so much so that we perform the movement incorrectly. The front squat can become a very ugly movement when the weight is beyond our means. If you notice the elbows dropping too much and the chest falling forward, immediately dump the weight. Trust me, performing a goodmorning with weight in the front rack is no bueno for your back.
A good little shoulder mobility video by Kelly for those of you with limitations in the front rack