Workout of the Day
3 rounds of 5 minutes on 2 minutes off

50 wall ball shots
then
max reps of alternating dumbbell power cleans

You’ll need a medicine ball and a dumbbell for today’s workout. You’ll have three chances to first make your way through a LARGE set of wall ball shots and then move onto completing as many reps as possible of alternating dumbbell power cleans. To scale this workout you will want to consider the 50 wall balls that come before the dumbbell cleans. You will want to make sure you can get through these reps with time to spare with the dumbbell. If you are worried about the total volume of the wall balls you can adjust the number to something that seems more do able for three rounds. Your score for this workout will be the total dumbbell power cleans you complete at the end of the 3 rounds.

standard: 14/10 lb, 35/20 lb
rx: 20/14 lb, 50/35 lb
sport: 20/14 lb, 50/35 lb
overachiever: 20/14 lb, 50/35 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell for the power cleans. If you have a medicine ball you will need it today and if not you can use your dumbbell or kettlebell or no weight for the 50 buy in reps. Without a medicine ball you can choose between 50 thrusters at the start of each work period, 50 goblet squats or 50 jumping squats with no weight. After your squat reps you’ll work through as many reps as possible of either dumbbell or kettlebell power cleans alternating hands for every rep. Your score for this workout will be the total dumbbell power cleans you complete at the end of the 3 rounds. See you on the leaderboard!