Skill
EMOM for 10 minutes
1 squat clean

Spend ten minutes working up to a heavy squat clean today. Start at a manageable weight and add weight as you go to finish at a challenging single in minute ten or maybe even an attempt at a PR! As you’re working up in weight think about what you might want to use for today’s workout as well. It shouldn’t be the weight you lift in minute ten but maybe somewhere around minute five or six.

Workout of the Day
for time
10-1
lateral burpees

1 squat clean after every round

Hang on to that heavy barbell after finishing today’s lifting EMOM. After ten squat cleans during the skill work you should have a pretty good idea where your weight should be for the workout. It shouldn’t be the weight you lifted in minute ten but maybe somewhere around minute five or six. Remember that each squat clean will come after a set of burpees so you will certainly not be fresh when you’re lifting. The point of today’s workout should definitely be to challenge yourself with a weight you don’t often use in a workout. However, make sure you feel confident that you can make each squat clean as the workout goes on. Today’s workout is for time, if the amount of work looks daunting consider starting at the round of seven or eight rather than ten burpees.

standard: 155/105 lb
rx: 205/145 lb
sport: 225/155 lb
overachiever: 245/165 lb

CFD at home:
Today’s workout is written with a heavy barbell in mind. If you are working with a dumbbell or kettlebell you’ll want to adjust the reps for the squat clean since we can’t adjust the weight. Rather than doing one squat clean after every set of burpees you’ll complete either 4 or 6 alternating squat cleans or goblet squats. If your weight is on the lighter side you can do six and if it’s somewhat heavy go for four reps. The burpee reps won’t change but if you want to add a lateral hop over your dumbbell or kettlebell you definitely can! Your score will be however long it takes you to finish all the burpees and squat cleans. See you on the leaderboard!