Skill
6 rounds
:20s hollow hold
:20s v-ups
:20s rest

Today’s skill work is short and sweet but will be sure to pack a punch! You’ll be going straight from the hollow position into the v-ups so try to transition as quickly as possible. After 20 seconds of each movement back to back you’ll get 20 seconds of rest. Do your best to always hold a quality body position even if that means you have to take breaks or rest during the holds. There are many ways to scale both the hollow hold and v-ups so find an option that feels manageable for you so that you can work for as much of each work period as possible. Quality over quantity always counts but especially on something like this!

Workout of the Day
5 rounds for max reps
1 minute pull-ups
30 seconds rest
1 minute clean & jerks
30 seconds rest

We’ll be working through five rounds of one minute of pull-ups and clean and jerks with thirty seconds of rest after each minute of work. Kipping pull-ups will be the quickest way to get the most pull-ups done but you can always choose to do strict pull-ups either with or without a band or ring rows if that’s a better option for you. Choose a weight for the clean and jerks that works for small sets or quick singles. If you’re further in the gym or closer to other people than normal for the pull-ups make sure to pop your mask on for this part. Your score at the end of five rounds will be total reps.

standard: 95/65 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 165/115 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the clean and jerks. If you don’t have a space for pull-ups you can either choose to do bent over rows with your weight or switch pull-ups out for push-ups. Your score at the end of five rounds will be total reps. See you on the leaderboard!