Workout of the Day
7 rounds of 2 minutes on 1 minute off

20 alternating dumbbell hang clean & jerks
then
max reps box jumps in remaining time

Grab a dumbbell and a box that you are able to jump to for today’s workout. The dumbbell hang clean and jerks alternate hands every rep so spend some time practicing this transition before the workout starts. For the box jumps focus on landing softly on top of the box in a power position; chest up and in a partial squat. Box jumps can always be scaled to step ups or even something like bike calories if needed. Efficiency will pay off with both movements today so do your best to move fast but also move well! Score will be total jump reps.

standard: 35/20 lb, step-ups
rx: 50/35 lb, 24/20″
sport: 55/40 lb, 24/20″
overachiever: 65/45 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have something you can use for the box jumps you can jump over something like a packing box or cooler or give broad jumps a try! Step ups are also a great sub here too. Your score for today will be total jump reps. See you on the leaderboard!