Skill
10 x 45 seconds
1 squat clean

We’ll be on a forty five second clock today completing 10 squat cleans. 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 ten reps.

Workout of the Day
5 rounds of two minutes on 1 minute off
10 thrusters
then
max reps of lateral burpees

Hang on to your barbell after today’s skill work but lighten it up quite a bit. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 10 thrusters. You’ll want to make sure you can complete those thrusters unbroken from the start. After the thruster reps you’ll move on to complete as many burpees as possible in whatever time you have remaining. Each two minutes should feel a bit like a sprint with one minute between to do your best to recover. Your score today will be the total burpee reps you are able to complete at the end of five rounds.

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 for the ten thrusters at the beginning of each round. You could also choose to leave the weight out completely and start each round with 15-20 jumping squats instead. After your thruster or squatting reps you will move on to complete as many burpees as possible in whatever time you have remaining. Your score today will be the total burpee reps you are able to complete at the end of five rounds. See you on the leaderboard!