Skill
EMOM for 10 minutes
1 squat clean with pause at the knees

Spend ten minutes working up to a heavy single squat clean with a pause at the knees. The pause is meant to force control and good positioning as you pull from the floor as well as making the explosiveness from your hips even more important. You may find that you can’t lift as much with the pause involved but it’s great technique work!

Workout of the Day
AMRAP in 10 minutes
7 kettlebell swings
4 squat cleans

Lighten your barbell after today’s skill work for more squat cleans in the workout. Choose a weight here that feels manageable for quick singles or small sets. Singles will likely be the smartest way to go during the workout since they are being paired with kettlebell swings. The kettlebell swings should be unbroken throughout the whole workout so make sure to choose a weight that makes this possible! Finding a good pace and moving well will pay off in a workout like this!

standard: 115/85 lb, 24/16 kg
rx: 135/95 lb, 28/20 kg
sport: 155/105 lb, 32/24 kg
overachiever: 185/125 lb, 40/32 kg

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the swings and a barbell, dumbbell or kettlebell for the squat cleans. If you’re using a dumbbell or kettlebell for the squat cleans you can hold your weight with both hands, standing in a squat stance and tapping your weight between your feet before catching it in a squat in a goblet position. If your weight is light you may want to bump the reps up here to 6 or 8 so that you don’t feel like you are getting back to the swings too quickly. Your score for today will be total rounds plus any extra reps. See you on the leaderboard!