Skill
EMOM for 10 Minutes
1 power clean + 2 push jerks

Spend ten minutes working up to a challenging power clean and two push jerks. Focus on a quick drop under the bar and a fast and aggressive punch out with your arms so that you aren’t doing any extra work with your upper body. Ideally the drop under and punch out should happen at the same time. Be sure to catch the bar with a soft knee to as you bring the bar down to your shoulders between reps to absorb some impact.

Workout of the Day
for time
10 rounds of
3 clean and jerks
3 bar-facing or lateral burpees

Get ready to move fast! Strip some weight off your bar from the skill work until you get to a weight that allows you to complete three clean and jerk reps unbroken when you are fresh. If you end up doing quick singles during the workout that is fine but it should feel light and fast from the start. You can decide to do bar facing burpees or lateral burpees depending on whether you are inside with a bit more space or on a platform with more limited space. To scale this workout either keep your barbell very light or cut the total rounds down to seven or eight.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 135/95 lb.
overachiever: 135/95 lb

CFD at home:
This workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell the only change you will make is to bump up the clean and jerk reps up from 3 to 4 in every round. That way you will always be doing the same amount of work with each arm. Your dumbbell or kettlebell will start from the floor every rep, bring it up to your shoulder first for the clean and then send it over head either with a push press or push jerk depending on how heavy or light your dumbbell or kettlebell is. The difference between a push press and push jerk is a slight drop under the weight for the push jerk to make your weight feel a bit lighter so if your weight is heavy definitely go with the push jerk. You can choose to do normal burpees in place or add a hop over your dumbbell or kettlebell after every rep. Today’s workout is for time! See you on the leaderboard!