Skill
EMOM for 10 minutes
2 power cleans

Spend ten minutes working up in weight for a power clean double. You can choose to hang on to the bar for both reps or drop it between. Both reps will start from the floor. Focus on fast elbows to catch the bar at your shoulders. Even though this isn’t a squat clean you’ll still want to drop under the bar in the same way. The difference is that as soon as you feel the bar hit your shoulder you want to “hit the brakes” to stop where you are rather than traveling all the way into your squat.

Workout of the Day
AMRAP in 12 minutes
6 left arm overhead walking lunge steps
6 burpees
6 right arm overhead walking lunge steps
6 burpees

You’ll need one dumbbell for today’s workout. The overhead position can be tricky but the overhead lunge is probably one of the more manageable ways to have weight overhead. Give it a shot before the workout starts and make sure you can keep your elbow totally locked out and your arm in a good position as you lunge. If it doesn’t go well you can bring the dumbbell down to your shoulder for the lunges rather than holding it overhead. Find a manageable pace on the burpees and try to move quickly as you transition back and forth to the dumbbell.

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell or with no weight. Check out the notes above for how to scale the workout if the overhead position is tough for you. Otherwise plan to do this workout just as it’s written for everyone in the gym! See you on the leaderboard!