Skill
AMRAP in 10 minutes
1 power clean with pause below the knees

Spend ten minutes working up to a heavy single power clean with a pause below the knees after pulling the bar from the floor. The goal of this skill work is to address any issues you may have pulling the bar from the floor while also forcing you to access as much power from your lower body as possible to send the bar up to your shoulder. Don’t forget to catch the bar in a partial squat with your hips behind you.

Workout of the Day
AMRAP in 12 minutes
200m run with medicine ball
20 alternating dumbbell snatches

You’ll need a dumbbell and a medicine ball for today’s workout. You can hold your ball in any way you’d like for the run so try out a couple different options before the workout starts to see if you can find something you prefer. Use a dumbbell that you are fairly comfortable with so that you are able to complete the twenty reps in one or two sets. Your score today will be rounds completed plus any extra reps.

standard: 35/20 lb, 14/10 lb
rx: 50/35 lb, 20/14 lb
sport: 65/45 lb, 20/14 lb
overachiever: 75/55 lb, 30/20 lb

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a medicine ball or something that makes sense to run with you can leave it out of the workout altogether and just run on your own. Choose a distance that will take you about one minute to run. If you don’t have space to run you can switch the run out for 20 unweighted step ups, 20 air squats, 20 lunge steps, 15 broad jumps or 10 burpees. Your score today will be rounds completed plus any extra reps. See you on the leaderboard!