Skill
EMOM for 6 minutes
:30s Hollow Hold

Today’s skill work will be a challenge! We’ll be holding a hollow position laying on the ground for thirty seconds at a time every minute for six minutes. You will be holding for longer than if this was a tabata but you’ll also be getting more rest after each round. To scale a hollow hold you can bring your arms down to your sides or pull one or both legs in. Focus on keeping your lower back in contact with the ground at all times and if you need to rest at any point during the thirty seconds of work you can! A quality position for a short period of time is always better than a crappy position for the full thirty seconds.

Workout of the Day
10 rounds of 30 seconds at each station
alternating dumbbell power cleans
rest
box jumps
rest

You’ll have ten chances today to rack up as many reps today between alternating dumbbell power cleans and box jumps. Choose a dumbbell that you are pretty comfortable with so that you can move through most of the thirty seconds in each round. For box jumps make sure you are landing as tall as possible on the box with your chest up for every rep. If needed scale the box height to focus on a quality landing position. Your score today will be all the reps you complete of both dumbbell cleans and box jumps at the end of the ten rounds.

standard: 24/20″, 35/20 lb
rx: 24/20″, 50/35 lb
sport: 24/20″, 65/45 lb
overachiever: 24/20″, 75/55 lb

CFD at home:
Today’s workout can be done with a dumbbell or a kettlebell. Each power clean should start from the floor with your kettlebell or dumbbell and end at your shoulder alternating arms for every rep. If you don’t have a box to jump to you can either find something to jump over or something that you could step up onto for step up reps instead. Broad jumps are also a great option in place of box jumps. Your score today will be all the reps you complete of both dumbbell cleans and box jumps at the end of the ten rounds. See you on the leaderboard!