Workout of the Day
at 0:00 (10 minute time cap)

for time
50 push-ups
35 front squats
20 hang power cleans

at 10:00 (10 minute time cap)

for time
20 hang power cleans
35 front squats
50 push-ups

*score each by the time to complete or the time cap + any unfinished reps logged as extra seconds

You’ll have two attempts at two very similar workouts today. The first one will start with push-ups and end with hang power cleans and the second workout will start in the reverse order with hang power cleans at the start and ending with a large set of push-ups. Your barbell should be manageable for good sized sets particularly on the front squats. If you choose a good weight for the squats you will most likely end up with an appropriate weight for the hang power cleans. Don’t let the large sets of push-ups effect the quality of your movement. Whether you are working from your toes, knees or with your hands on a box make sure that you are keeping the movement strict with your whole body moving up and down together, not just your torso and without your body resting at the bottom at any point. If you are breaking at the hips or cutting the range of motion short during your push-ups you are decreasing the difficulty of this movement. You will have two times for your score today. The goal is to finish both workouts under the ten minute cap so do your best to choose a weight on your barbell and a difficulty on the push-ups that allows you to do this.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/125 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you might want to adjust the squat reps and the hang power clean reps a bit so that you don’t finish the workout too fast. A rep scheme that would make more sense would be 50 push-ups, 40 goblet squats and 30 hang power cleans and then the reverse of that on the second half of the workout. If your weight is particularly light you could also go with 50 reps of each movement in both parts and then just reverse the order on the second half of the workout. The goal should be to finish each workout under the ten minute time cap so choose one of the options that makes the most sense for you to be able to do that. You will have two different times for your workout score today. See you on the leaderboard!