Skill
10×1 Lunge kick to handstand

Have some fun practicing handstands today! If wall space is free you can kick up to the wall or practice some wall walks. if you are ready for it find some open space in the gym and give handstand walking a try. If you’re not ready to get upside down you can try some holds in a pike position with your feet on the ground or on a box.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
1 power clean
1 front squat
1 split jerk

If you like throwing a barbell around you’re gonna have some fun with this one! The goal for this workout should be to work with a weight that is heavier than normal for you. Keeping this in mind it will also be a good plan to choose a weight that allows you to complete the power clean + front squat + split jerk unbroken through most of the workout. Don’t be afraid to challenge yourself today and try out a weight that might be new for you. Your score for this workout will be your total completed rounds plus all extra reps after five rounds of three minutes on and one minute off.

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/135 lb.
overachiever: 225/155 lb

CFD at home:
Today’s workout is written with a heavy barbell in mind but don’t worry, this workout can definitely be done with a dumbbell or kettlebell! If you are working with a dumbbell or kettlebell you will be working with a slightly different rep scheme:
2 power cleans
2 front squats
2 push jerks
This will keep things a little more even and keep your round count a little closer to what we will see in the gym with barbells. Your score for this workout will be your total completed rounds plus all extra reps after five rounds of three minutes on and one minute off. See you on the leaderboard!