Skill
Tabata Plank Drags

We’ll be on a tabata clock for today’s skill work which means you’ll be working through eight rounds of twenty seconds of work and ten seconds of rest. You can use the same dumbbell for this that you’re planning to use for the workout. Go over this movement before the workout starts and make sure that you are always pulling the dumbbell across your body while you are in a plank on your hands.

Workout of the Day
AMRAP in 20 minutes
15 box jumps
12 alternating dumbbell snatch
9 dumbbell push jerks

Grab a box and a dumbbell for today’s twenty minute AMRAP. You’ll start each round with 15 box jumps before moving on to your dumbbell for 12 dumbbell snatches and 9 dumbbell push jerks. It’s up to you to decide how you split up the push jerks between both arms but try to keep things as even as possible. Choose your dumbbell weight based on the push jerks since those are the more difficult movement of the two. Do your best to keep moving and rack up as many rounds as possible in twenty minutes.

standard: 35/20 lb, 20/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/50 lb, 24/24″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If your weight is too heavy for the push jerks you can switch those reps out for push-ups. Broad jumps are a great option if you don’t have a box to jump to or step up to. Do your best to keep moving and rack up as many rounds as possible in twenty minutes. See you on the leaderboard!