Skill
12x45s
power clean + split jerk

We’re working on a power clean and split jerk today on a forty five second timer. After the power clean your dip and drive should be vertical which will send the bar directly over your head as you drop underneath it for the split jerk. Once you have caught the bar in your split position you can recover your feet by bringing your front foot back and then back foot forward to complete the lift.

Workout of the Day
AMRAP in 10 minutes
box jumps*

*8 alternating dumbbell snatches EMOM

Grab a box that you are comfortable jumping to today. We’ll be working for ten minutes to get through as many box jumps as possible but before you get to the box you’ll need to complete 8 alternating dumbbell snatches at the top of each minute. You’ll want to be pretty comfortable with the dumbbell you choose. It’s ok for it to be a bit heavy but you should be able to pick the dumbbell up right away when each minute starts to get working through the snatch reps even when you’re tired. Your score at the end of ten minutes will be total box jumps.

standard: 35/20 lb, step ups
rx: 50/35 lb, 24/20″
sport: 65/45lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell and a box if you have it. If you don’t have a box you can switch up the box jump reps for either step ups, broad jumps or even double unders could work! Your score at the end of ten minutes will be your total jump or step up reps. See you on the leaderboard!