Skill
12x30s
1 power clean and push jerk

We’ll be on a thirty second clock today working up to a challenging power clean and push jerk for the day. This is a great opportunity to practice technique and add a little more weight to your bar than you are planning to use in the workout.

Workout of the Day
AMRAP in 20 minutes
400m run
20 power cleans
400m run
20 push jerks

Lighten up your barbell after today’s skill work to be ready for the workout. You’ll want to choose your weight today based on the push jerks. Make sure to choose a weight here that allows you to complete the push jerks in sets of five or more throughout the workout. If you choose an appropriate weight for the push jerks you should end up with weight that works well for the power cleans too. Your score today will be total rounds plus any extra reps.

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

CFD at home:
Today’s power cleans and push jerks can be done with a barbell, kettlebell or dumbbell. If you are using a kettlebell or dumbbell you can do alternating power cleans and switch arms on the push jerks as you want to while trying to keep things as even as possible. If you don’t have a place to run you can switch each 400 meter run out for either 30-40 bodyweight step ups, 50-100 single or double unders or 15-20 broad jumps. Whatever you replace the run with should take between 1:30-2:00 to complete. Your score today will be total rounds plus extra reps. See you on the leaderboard!