Skill
14x45s
(odd) 1 power clean
(even) 1 squat clean
increase weight every 2 lifts or use the same weight across all rounds

We’ll be lifting on a 45 second timer today completing a power clean in the odd rounds and a squat clean in the even rounds. As you build up in weight make any weight changes based on whichever lift is the weaker of the two for you. Focus on a controlled pull from the floor, explosive hips and quick elbows as you pull under the bar to catch it. This is a great time to get some weight on the bar before we move light and fast in today’s workout.

Workout of the Day
AMRAP in 10 minutes
10 front squats
10 burpees

Lighten your bar after today’s skill work and find a weight that feels manageable for ten front squats in a row or two sets of five throughout the workout. This workout is quite simple so choosing a front squat weight that is appropriate will be important. Focus on an upright torso and full depth squats for each rep. Your score today will be total rounds plus any extra reps in the next round.

standard: 75/55 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you’ll be doing goblet squats instead of front squats today. If you have a particularly light weight you could bump up the squat reps to 15 so that you don’t feel like you are back at the burpees too cute. Otherwise the workout can be done as written! Your score today will be total rounds plus any extra reps in the next round. See you on the leaderboard!