Workout of the Day
5 rounds of 4 minutes on 1 minute off
400m run then max reps

squat clean thrusters

You’ll have five chances today to rack up as many squat clean thrusters as possible. Each four minute work period will start with a 400 meter run before making your way to your barbell and you’ll get one minute of rest after each round. You’ll want to get the run done in under three minutes every round so if you feel like this might not happen for you feel free to adjust the run distance a bit to allow for more time at your barbell. Choose a weight for your bar that will allow you to work in quick singles or even small sets.Make sure you can transition smoothly out of each squat clean into the press overhead so that you are doing a true thruster and not a squat clean and jerk. Your score today will be the total squat clean thruster reps you complete after five rounds.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you can alternate arms every rep for the squat clean thrusters . If you don’t have a place for the run you can complete either 30-40 unweighted step ups, 100-150 mountain climbers or double unders or even 20 burpees. Whatever you choose make sure it takes around two minutes to complete. Your score today will be the total squat clean thruster reps you complete after five rounds.