Skill
EMOM for 10 minutes
1 squat clean with pause in bottom of front squat

Last week we did something similar to this but with a slow pull added in. Today you can take the bar from the floor at your normal speed but we’re gonna hang on to that pause in the bottom of the squat clean. Focus on a tight active squat position during the pause with high elbows and knees out over your feet.

CFD at home skill sub:
EMOM for 10 minutes
5-7 pause goblet squats holding a dumbbell or kettlebell
3s hold in bottom of each squat (normal speed up and down)

Workout of the Day
AMRAP in 10 minutes
50 lateral burpees over the bar
50 thrusters

Getting through one round of today’s workout will be a real challenge! Plan ahead to settle into a sustainable pace on the burpees so that you still have some energy left when you get to the thrusters. Your bar should be light today, choose a weight that allows you to knock out good set sizes on the thrusters as you work through fifty total. To scale today’s workout you can first decrease the difficulty of each movement by doing burpees in place without the lateral hop and choosing a very light weight for the thrusters. If the total volume looks daunting feel free to drop the rep count to somewhere between 25-40 reps of each rather than 50. Your score today will be either total rounds plus extra reps or total reps if you don’t have enough time to get through one round.

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. If you are working with a dumbbell or kettlebell you can switch up the thrusters between arms however you would like but do your best to keep things as even as possible. If you want to bump up the difficulty level of the burpee add a hop over your dumbbell or kettlebell after each rep. Otherwise just plan for regular burpees in place! If the total volume looks daunting feel free to drop the rep count to somewhere between 25-40 reps of each rather than 50. Your score today will be either total rounds plus extra reps or total reps if you don’t have enough time to get through one round. See you on the leaderboard!