Workout of the Day
EMOM for 10 minutes
1 squat clean + front squat

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a squat clean followed by a front squat to finish things off. Do your best to get both lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
AMRAP in 10 minutes
21 sit-ups
6 clean & jerks

You’ll need an ab mat and a medium weight barbell for today’s workout. The clean and jerks can be done in quick singles or small sets. Make sure to choose a weight you are comfortable with and can control rep to rep since there may be people near you doing sit-ups while you are working through the clean and jerks. Practicing dropping the bar under control for a few reps would be a good idea before the workout starts! Your score today will be total rounds plus any extra reps at the end of ten minutes.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 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 want to alternate hands for each rep and also bump the rep count up a bit. Depending on the weight you have completing 12 clean and jerk reps could work better than 6. If you have something that is particularly light you may want to bump it up to something more like 18 or even 20. Your score today will be total rounds plus any extra reps at the end of ten minutes. See you on the leaderboard!