Workout of the day

AMRAP in 10 Minutes
10 Thrusters
20 Sit-ups

Workout notes

Today is an opportunity to get some weight on your barbell! We’ll start with a 10 minute EMOM of 2 squat clean thrusters. A squat clean thruster will start from the floor, once you catch the bar in a squat the goal is to come out of the squat with speed and power to send the weight overhead in one smooth movement. You can choose to link your reps together, but make sure you are returning the bar to the floor between the two reps. After the 10 minutes of skill work you’ll have 2 minutes to strip some weight off of your bar for the workout. You’ll want to use a weight here that allows you to complete the thrusters in 1-2 sets throughout the workout. Stay hydrated today CFD! We’ve almost made it through this scorching hot week!

Scaling

standard: 45/35 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 155/105 lb