Skill
EMOM for 10 minutes
1 squat clean + 2 front squats

You’ll have ten chances to work up to a heavy squat clean plus two front squats. Adding two additional front squats will make things a lot tougher so plan to start a little lighter than you might if it was just one squat clean. Fight for an upright torso and high elbows through every rep.

Workout of the Day
AMRAP in 10 minutes
thrusters

8 jumping alternating lunge steps EMOM

You’ll need a light barbell for today’s workout. The goal will be to complete as many thrusters as possible in ten minutes, but you’ll have to start each minute with eight jumping lunges. Your legs are sure to be burning so you’ll want to make sure you feel comfortable with the weight you choose for the thrusters. Plan to pick up your bar for one bigger set or maybe two small sets but the minute will definitely tick by quickly! Your score for today will be the total number of thrusters you are able to complete during the ten minutes.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. For ten minutes you’ll start each minute with eight jumping lunges before moving on to your weight to complete as many thrusters as possible in the time remaining in each minute. The weight for this workout should be on the lighter side so if you feel like your dumbbell or kettlebell is too heavy you could do goblet squats instead of thrusters. If you are using a dumbbell or kettlebell for the thrusters you can either hold your weight with two hands or do one armed thrusters and switch arms in each round. Do your best to keep things as even as possible between your arms. Your score for today will be the total number of thrusters you are able to complete during the ten minutes. See you on the leaderboard!