Workout of the Day
AMRAP in 20 minutes
50 sit-ups
35 hang power cleans
20 strict press

You’ll need a light barbell for today’s twenty minute AMRAP. The hang power cleans should be easy for large sets if you choose your weight wisely. Try out multiple reps of the strict press with your barbell before the workout starts to make sure you don’t get caught up with a weight that is too heavy for you. You’ll want to be able to press the bar overhead using only your arms while keeping your torso straight and not arching your back. Your score at the end of twenty minutes will be total rounds plus extra reps.

standard: 45/35 lb.
rx: 95/65 lb.
sport: 115/85 lb.
overachiever: 135/95 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can do alternating hang cleans and then break up the strict press however you would like between both arms. Do your best to keep things as even as possible here. If your weight is too heavy to press overhead you can switch the strict press reps out for strict push-ups. Your score at the end of twenty minutes will be total rounds plus extra reps. See you on the leaderboard!