Skill
12x45s
1 power clean

We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for twelve sets working up to a heavy power clean. Control the bar as you pull it from the floor. Focus on a powerful hip drive, fast elbows and a drop under the bar into a partial squat or “power position”.

Workout of the Day
10 rounds with 30 seconds at each station
toe-to-bar or sit-ups
power cleans

You’ll definitely need a barbell for today’s workout and then the second movement will be up to you to choose between toe to bar or sit-ups. If you’re choosing toes to bar make sure to budget a few seconds of time in each round to make your way back and forth from your barbell to your space on the bar. The workout is ten minutes long so you’ll have ten rounds of thirty seconds at each station with no scheduled rest. Your score at the end of the ten minutes will be total reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the power cleans. If you don’t have a place for toes to bar you can go for sit-ups instead.The workout is ten minutes long so you’ll have ten rounds of thirty seconds at each station with no scheduled rest. Your score at the end of the ten minutes will be total reps. See you on the leaderboard!