A top-down look at the arm position for the Front Rack position. The humerus is externally rotated, the bar rests fully on the anterior delts and rolls against the throat, the hands are open, and the shoulder joint is well forward of the spine. Image courtesy of CrossFit.
Skill Development l Front Squat
Take 12 minutes to work technique and work up to the weight you’ll use during the WOD (60% – 65% of 1RM)
50 Unanchored Sit Ups
21 Stick Jumps
15 Front Squats
9 Hands Release Push Ups