Skill
12x45s
squat clean

We’ll be working on a forty five second clock today for twelve rounds completing one squat clean in every round. You can choose to work up in weight and finish with a max clean attempt in the twelfth round or choose one weight that feels slightly heavier than what you might use in the workout and work there for all twelve lifts.

Workout of the Day
5 rounds for time
3 squat clean
5 front squat
15 kettlebell swings

You’ll need a barbell and a kettlebell for today’s workout. This workout is for time so it will be important to be smart about the weight you select for today. Don’t be too focused on the “rx” weight but instead choose a weight that you can hold on to for your third squat clean in each round plus all five front squats. If you are having to break up the front squat reps it is very likely that you went too heavy! The kettlebell swings should be done in one to two sets. Your score today will be the total time it takes to complete all five rounds.

standard: 115/85 lb, 24/16 kg
rx: 155/105 lb, 28/20 kg
sport: 165/115 lb, 32/24 kg
overachiever: 185/125 lb, 32/24 kg

CFD at home:
Today’s workout can be done with a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell. If you only have a dumbbell or kettlebell you’ll want to adjust the rep scheme for this workout. Something like this would be a good option:
8 alternating DB/KB squat cleans
10 DB/KB goblet squats
15 DB/KB swings or sumo deadlifts
Your score today will be the total time it takes to complete all five rounds. See you on the leaderboard!