Workout of the Day
7 rounds of 2 minutes on 1 minute off
3 hang power cleans
2 hang squat cleans
1 front squat

Today’s workout is all about the barbell. Plan to go with a weight that you feel comfortable with. You’ll be spending a lot of time hanging on to it so your weight choice will be important. Make sure to test out each barbell movement with the weight you choose to make sure you can handle the weight for both the cleans and the squats. Your score today will be total rounds plus extra reps.

standard: 95/65 lb
rx: 115/85 lb.
sport: 135/95 lb.
overachiever: 155/105 lb

CFD AT HOME:
If you are working out from home this workout can be done with a barbell, dumbbell or kettlebell. If you are working with a DB or KB you’ll be doing alternating hang cleans and hang squat cleans so you can change the rep scheme to 4-2-1 instead of 3-2-1 so that you are always doing to same amount of work on each side. Your score will be total rounds completed plus all extra reps at the end of the seven rounds. Have fun! See you on the leaderboard!