Skill
12x30s
1 squat clean

We’ll be on a thirty second clock today completing 12 squat cleans across six minutes. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all the reps.

Workout of the Day
AMRAP in 15 minutes
200m run
30 front squats

Make sure your bar is LIGHT today. When you see an Rx weight of 95/65 that is sending a message that we’re moving light weight quickly in this workout. If the Rx weight is not light for you make sure to scale down to something you can rep out in large sets for the front squats throughout the entire workout. Focus on a manageable run pace to allow your legs to recover a bit before heading back for more front squats. Your score today will be the total rounds you complete plus any extra reps in the next 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 hold your weight in a goblet position. If you don’t have a place to run you can switch the run out for either 20-30 unweighted step ups or 50-100 double or single unders. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!