Workout of the Day
EMOM for 20 minutes
[odd] straight set of SHSPU, strict push-ups or strict double dumbbell press
[even] 1 squat clean + 2 front squats

We’re keeping the pace slower today with the fires in mind and spending time on some skills! We’ll be on a twenty minute EMOM clock today switching between two different skills. On the odd minutes you can choose between a straight set of either strict handstand push-ups, strict push-ups or strict press with two dumbbells. If there are enough barbells for you to have two, the strict press could also be done with a separate barbell from the squat clean. Choose whichever skill you want to work on today for these minutes and complete one unbroken set each time. For the even minutes you will complete one squat clean and two front squats. Plan to start at a manageable weight and add weight as you go if things are feeling good. You can also choose one weight that is a bit heavier than you might use in a workout and carry that across for all ten sets. Your score for today will be your total reps from the pressing work and your heaviest weight for the lift.

CFD at home:
For today’s workout you’ll need a barbell, kettlebell or dumbbell. For the odd minutes of the workout you can choose between a straight set of strict handstand push-ups, push ups or a strict press. If you have a dumbbell or kettlebell for the strict press you can split the work up by alternating arms every other minute. Try to do the same amount of work with each arm if you can. If you are without a barbell at home we’ll switch up the even minute work just a bit. Rather than doing a squat clean, hold the weight in a goblet position and complete 8-12 goblet squats. Choose a number that feels challenging but repeatable here. If you want to leave the weight out of the workout today you could also choose to do 15-20 jumping squats instead of goblet squats. Whatever skill you choose make sure you have some recovery time in each minute. Your score will be the total number of reps you complete of each movement at the end of the twenty minutes. See you on the leaderboard!