Skill
EMOM for 10 minutes
1 squat clean with pause in the bottom of front squat

We’re working on squat cleans today and adding a pause in the bottom of the squat. This will definitely make things harder so plan to work at lower weights than if you took the pause out. Focus on staying in an active squat while you pause rather than sinking too low into a relaxed squat with your elbows and chest upright and a strong midline.

Workout of the Day
AMRAP in 12 minutes
9 kettlebell swings
15 front squats

Get ready for some squats! Oh and a few kettlebell swings:) You’ll want to be smart with your weight choice for your barbell in a workout like this. Fifteen reps is a lot and will definitely add up over the twelve minutes so if you go too heavy you may end up feeling buried by the squats every round. Choose a weight that you can start the fifteen reps unbroken with. Break things up as needed as you go but try to make your breaks as brief as possible and keep moving!

standard: 24/16 kg, 75/55 lb
rx: 28/20kg, 95/65 lb
sport: 32/24 kg, 115/85 lb
overachiever: 40/32 kg, 135/95 lb

CFD at home:
For today’s workout you can use your dumbbell or kettlebell on the swings and a barbell, dumbbell or kettlebell for the squats. If you’re not a fan of dumbbell swings feel free to switch them out for alternating hang cleans with your dumbbell instead. The squats will be a goblet style squat if you are using a dumbbell or kettlebell. Have fun and keep moving as best you can! See you on the leaderboard!