Skill
EMOM for 10 minutes
(odd) pull-ups
(even) push-ups

We’ll start today with some pulling and pressing. You can alternate minutes working at the pull-up bar during one minute and then on strict push-ups for the opposite minute. It is up to you if you want to work on kipping or strict pull-ups today. If you are working with a band it would be more beneficial to choose strict pull-ups to build up strength. As always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off and this is the perfect time to focus on that!

Workout of the Day
AMRAP in 7 minutes
squat clean & push jerk

We’re switching gears from our all bodyweight skill to an all barbell workout. Find a weight here that will force you to do singles but that you will feel comfortable picking up for a squat clean and push jerk when you are out of breath and fatigued. Make sure to review push jerk technique so that you are dropping under the bar for every rep and moving as efficiently as possible. If you can come directly out of the squat clean into more of a thruster rep you are more than welcome to if it will save you time and energy! Your score today will be total squat clean and jerk reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/145 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell your score will be much higher than those using a barbell so be prepared for a high rep workout. You can alternate arms every rep for the squat clean and jerk with your dumbbell or kettlebell. No matter what you end up using to get this workout done your score will be total reps. See you on the leaderboard!