Skill
15x30s
1 squat clean

We’ll be working on a thirty second clock today for fifteen rounds completing one squat clean in every thirty seconds. With such a short interval you’ll want to plan any weight jumps to be quick and easy. Consider starting at a heavier weight than you usually do and then either making a few small weight jumps or just stay at one weight the whole time that is heavier than what you might use in a workout.

Workout of the Day
AMRAP in 12 minutes
20 alternating dumbbell snatch
2 squat clean thrusters

We’re transitioning from squat cleans in the skill work to squat clean thrusters for the workout. The squat clean thruster will be more difficult than a squat clean because you’ll be pressing the bar out over head as you come out of each squat clean. Plan accordingly when deciding on weight. You’ll only be doing two in each round so it’s totally ok for the weight to be a challenge. However make sure you can guarantee each rep without any misses even if it is heavy. Whatever dumbbell weight you are used to is a good choice for the dumbbell snatches today. Your score will be total rounds plus extra reps at the end of twelve minutes.

standard: 35/20 lb, 135/95 lb
rx: 50/35 lb, 165/115 lb
sport: 65/45 lb, 185/125 lb
overachiever: 75/55 lb, 205/145 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the snatches and then either a barbell or your dumbbell or kettlebell for the squat clean thrusters. If you don’t have a heavier weight or a barbell to use for the second movement you will want to adjust the rep count from two up to something like 8-12 squat clean thruster reps. Choose a number that you can split in half and then complete one half of the reps using one arm and then the other half of the reps using the other arm. Your score will be total rounds plus extra reps at the end of twelve minutes. See you on the leaderboard!