Skill
EMOM for 10 minutes
1 power clean + 1 front squat + 1 split jerk

Spend ten minutes working up in weight with today’s barbell complex. You’ll complete one power clean, one front squat and one split jerk every minute for ten minutes. This complex can take awhile so be smart with your weight jumps as you go and don’t underestimate how much harder a split jerk can feel after a power clean and front squat before it!

Workout of the Day
AMRAP in 10 minutes
1-2-3-4-5-6…
lateral burpees over the bar
front squats

Lighten your bar up a bit after today’s skill work. We’ve got a classic pairing for this AMRAP of burpees over your bar and front squats. If you are wanting to go “RX” today focus on a two footed jump and land after each burpee as you make your way over the bar. To scale the burpees today you can choose to either step over the bar or just stay in one place to complete your sets of burpees. Your front squat weight should be moderate. Shoot to choose a weight that allows you to complete up to the round of 6 or 7 unbroken for the front squats. Keep your chest and elbows high for each squat and do your best to keep breathing! Your score today will be the last round you complete of both the burpees and squats plus any extra reps in the next round.

standard: 95/65 lb, step over burpees
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. Depending on the weight you have at home you may want to adjust the squat reps a bit so that you don’t feel like you’re doing burpees the whole time. If your weight is light you could try following a 2-4-6-8… rep scheme for the squats and keep the 1-2-3-4… rep scheme for the burpees. If your weight is at all challenging you can complete the workout as written! Your score today will be the last round you complete of both the burpees and squats plus any extra reps in the next round. See you on the leaderboard!