Upper East Side

Coach Chris Knapp showing us what a pretty pistol looks like. Be sure to say hi when you see him!

Check out this article from Tabata Times on improving your front rack. Note the second page discusses two important items for the front squat; 1) the shoulder must have proper range of motion (ROM) in the external rotators to achieve the front rack position with the elbows up, and 2) using wrist wraps for front rack positions.  Give it a read, and stop using your wrist wraps as a band-aid on the bigger problem.
http://www.tabatatimes.com/front-squatting-mobility/

Mobility
Wrist Walks

Warmup
400M Run, then 3RNFT of:
15 goblet squats
10 v-ups
5 HR Pushups

Strength
Front squat
Performance: 4×4 @ 85%
Fitness: 3×5 across

Conditioning
Performance
12-minute EMOM:
Minute 1 – 15 wall balls (20/14)
Minute 2 – 5 push jerks (155/105)

Fitness
12-minute EMOM:
Minute 1 – 15 wall balls
Minute 2 – 10 push press