The double dumbbell front squat is challenging variation of the barbell front squat. Just like on the barbell, driving the elbows up throughout the movement will be important. With the added difficulty of holding dumbbells, getting the back head of the dumbbell further back on the body will make it easier to keep the elbows up, as this balances out the weight over the center of the body.
WOD
” Over Kill ”
21-15-9:
Double Dumbbell Power Cleans (22.5’s/15’s)
Box Jump Overs
Double Dumbbell Front Squats (22.5’s/15’s)
Toes to Bar
CAP 15:00
AFTER PARTY
Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106-107%
Set 8 (On the 12:30): 1 Rep @ 107-108%
Set 9 (On the 14:00): 1 Rep @ 107-108%
Set 10 (On the 15:30): 1 Rep @ 107-108%
*Percentages based on 5RM Back Squat