Skill
EMOM for 10 minutes
1 squat clean and jerk

Complete one squat clean and jerk every minute on the minute for ten minutes. Focus on getting as much power out of your hips as possible before pulling yourself under the bar to catch it in a squat. You’ll want a vertical dip and drive sending the bar off your shoulders going into the jerk to put the bar in the right place. If you’re feeling good make sure to plan your weight jumps to end with a PR attempt in round 9 or 10!

Workout of the Day
AMRAP in 10 minutes
3-6-9-12-15 …
box jumps
push presses

Lighten up your barbell after the skill work to find a good weight for the push press in today’s workout. Make sure you are clear on the difference between a jerk and a push press before the workout starts to make sure you aren’t dropping under the bar at all after your dip and drive. You’ll want to be able to complete multiple reps in a row with the weight you choose so that things don’t slow way down in the later rounds of the workout. Box jumps can be scaled by height or switched to step ups if needed. Your score for this workout will be whatever round you finish of both movements plus any extra reps in the next round.

standard: 95/65 lb, step ups
rx: 115/85 lb, 24/20″
sport: 135/95 lb, 24/20″
overachiever: 155/105 lb, 24/20″

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with one dumbbell or kettlebell you can switch arms whenever you would like for the push presses but do your best to keep things generally even. If you don’t have a box or something else that you can jump to for the box jump reps you can either find something to jump over or switch these to step ups. A packing box, small cooler or even a pillow can work for jump overs to make sure you’re doing the same amount of work for each rep. Your score for this workout will be whatever round you finish of both movements plus any extra reps in the next round. See you on the leaderboard!