Skill
2 rounds of tabata alternating between
L-seat
Arch hold

We’ll be on the tabata clock for today’s skill work alternating between an L-seat and an arch hold. The L-seat is the more difficult of the two but both movements can be made easier or harder with a few small adjustments. Move your hands back and lean back slightly to make this position easier. If you know you could hold a solid L position sitting on the floor with your hands next to you in front of your hips and legs totally straight you can bump up the difficulty with paralletes or by hanging from a bar. The arch position should be done with your legs straight and squeezed together and your arms out straight and shoulder width apart. Grab a PVC pipe to keep yourself honest or bump up the difficulty a bit here.

Workout of the Day
On a clock set for 12 minutes
1 minute of power cleans
1 minute of front squats
2 minutes of power cleans
2 minutes of front squats
3 minutes of power cleans
3 minutes of front squats

Today’s workout is all about the barbell. You’ll be working through one minute, then two minutes and then three minutes of as many reps as possible of both power cleans and front squats. The first couple minutes will likely fly by but buckle up as you get to the later rounds and make sure to budget your energy as best you can so you don’t burn out too early. You’ll just have one barbell to use for both movements so you will most likely want to decide on weight based on the front squat. Make sure you can hang on to your bar for at least sets of five to seven from the start. Your score today will be total reps at the end of the twelve minutes.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. if you have a dumbbell or kettlebell you will most likely end up with a much higher rep count especially for the power cleans so plan for that. If you are working with a dumbbell or kettlebell your cleans will be alternating and the squats will be goblet squats. Your score today will be total reps at the end of the twelve minutes. See you on the leaderboard!