Skill
EMOM for 10 minutes
2 squat clean thrusters

You’ll have ten opportunities for two squat clean thrusters in each minute. Going with singles will be smart as soon as the bar gets heavy but feel free to link the reps together for the first couple rounds if that is something you are comfortable with. Focus on coming out of the squat clean with enough power that allows you to smoothly transition into the press overhead to complete each thruster. Plan to get both squat clean thrusters done within thirty seconds so that you have enough time to rest and add weight if you want to.

Workout of the Day
AMRAP in 10 minutes
7 lateral burpees
4 thrusters

More thrusters on the menu for today’s ten minute AMRAP and of course everyone’s favorite…the burpee! A classic combo and sure to pack a punch. Choose a weight for your barbell that allows you to complete all four thrusters unbroken for most, if not all, of the workout. The burpees are sure to add some fatigue to the picture so if the bar feels a little too heavy before the workout starts make sure to lighten it up a bit. The rx’d burpee standard requires a two foot take off for each jump so make sure to stick to this if you’re working on doing this movement as prescribed!

standard: 95/65 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 can do one arm thrusters and switch up which side you’re using every other round. If you have a weight that is particularly light you may want to bump the rep count up on the thrusters so that you don’t feel like you’re getting back to the burpees too quickly every round. If your weight is light try four thrusters with each arm every round rather than four thrusters total. Your score for today will be total rounds plus extra reps at the end of ten minutes. See you on the leaderboard!