Skill
EMOM for 10 Minutes
1 Split Jerk

You’ll have ten chances to work up to a heavy split jerk today. You can choose to power clean or squat clean the bar to bring the bar up to your shoulders. Focus on a vertical dip and drive before sending the bar overhead. You’ll want to have a full grip on the bar and maintain contact between the bar and your shoulders until you have fully extended your hips and legs. As you drop into the split position punch your arms out fast to ensure you catch the bar with locked out elbows.

Workout of the Day
AMRAP in 15 minutes
21 Sit-ups
15 KB Swings
9 Strict Press

We have a fifteen minute triplet to finish off the work week! Make sure your bar is light for the strict press as nine reps will definitely add up. Choose a kettlebell that you are comfortable with as well so that you don’t get stopped up there. Settle into a consistent pace and do your best to move quickly between movements. Your score for today will be your total rounds plus any extra reps.

standard: 45/35 lb, 24/16 kg
rx: 75/55 lb, 28/20 kg
sport: 95/65 lb, 32/24 kg
overachiever: 115/85 lb, 40/32 kg

CFD at home:
Today’s workout can be done with just a dumbbell or kettlebell or a combination of a barbell and a kettlebell or dumbbell. If you have a barbell you can use it for the strict press, make sure you choose a light weight! If you are just working with a dumbbell or kettlebell you can split up the strict press between your arms however you want but do your best to keep things as even as possible throughout the workout. If you don’t have a kettlebell for the swings you can either swing your dumbbell or switch the swings out for alternating hang cleans or sumo deadlifts. Settle into a consistent pace and do your best to move quickly between movements. Your score for today will be your total rounds plus any extra reps.