Skill
15x30s
1 hang power clean

We’ll be on a thirty second timer today for a total of fifteen lifts. The clock will tick by quickly so it might be smart today to choose one weight for all fifteen lifts that is heavier than what you might use in a workout. If you’re choosing to add weight as you go make sure the weight changes are simple and consider only adding weight every few rounds rather than every round.

Workout of the Day
AMRAP in 12 minutes
12 goblet lunge
21 kettlebell swing
30 double under

You’ll need one kettlebell and a jumprope for today’s AMRAP. Make sure you are able to lunge and swing the kettlebell you choose for multiple reps. Whatever weight you are comfortable with and used to using for workouts will be a good choice for today. Double unders can always be scaled by volume, to a smaller number that is more manageable. Thirty singles are an option as well if you’re not sure what number to choose. Give a few double unders a try in every round if you go with this option though. Your score today will be total rounds plus extra reps at the end of twelve minutes.

standard: 24/16 kg
rx: 28/20 kg
sport: 32/24 kg
overachiever: 32/24 kg

CFD at home:
Today’s workout can be done with a kettlebell or dumbbell and a jump rope if you have it. If you are working with a dumbbell you can choose to swing it by holding the handle or the head of the dumbbell. Alternating hang cleans or hang snatches are a good alternative as well if you’re not a fan of swinging a dumbbell. Mountain climbers or lateral hops can replace double unders for anyone without a jump rope. Your score today will be total rounds plus extra reps at the end of twelve minutes. See you on the leaderboard!