Skill
EMOM for 10 minutes
1 power clean + split jerk
with pause in split jerk receiving position

We’re working on a power clean and split jerk today with a pause after you receive the jerk in the split position. This skill work will help to fix any issues you may have with sending the bar too far forward. Your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it. Once you have caught the bar in your split position hold the bar there for one to two seconds and then recover your feet by bringing your front foot back and then back foot forward.

Workout of the Day
for time
50-40-30-20-10
alternating dumbbell snatch
walking lunge steps (bodyweight)

All you need for this workout is a dumbbell! You’ll be using the dumbbell for the snatches only and the lunges will be just bodyweight. Do your best to use the lunge steps as a bit of recovery for your breathing and settle into a good pace here. You are welcome to step forward, backwards or walk around if you want to get the lunges done. Make sure you are fairly comfortable with the weight you choose for the snatches as the rep count is high today. You certainly don’t need to do any of the large sets unbroken but you will want to be able to maintain good sized sets throughout the workout. If you need to scale this workout consider starting on the round of 40 rather than 50 to drop the overall volume.

standard: 35/20 lb
rx: 50/35 lb
sport: 55/40 lb
overachiever: 65/45 lb

CFD at home:
You can do today’s workout with a dumbbell or kettlebell! Other than switching the equipment if you are working with a kettlebell this workout will be done just like anyone in the gym doing it. Focus on using your lower body to drive the dumbbell or kettlebell over your head in one smooth movement. You won’t be using any weight for the lunges so do your best to use the lunge steps as a bit of recovery for your breathing and settle into a good pace here. You are welcome to step forward, backwards or walk around if you want to get the lunges done. If you need to scale this workout consider starting on the round of 40 rather than 50 to drop the overall volume. See you on the leaderboard!