Skill
EMOM for 10 minutes
1 power clean + hang squat clean

Today we’ll be working for ten minutes to complete ten sets of a power clean from the floor plus a hang squat clean. If you want to drop the bar between reps you definitely can but make sure that the hang squat clean starts with a deadlift and a pause at the hang before starting your hang squat clean. Focus on a smooth pull from the floor for the power clean and fast elbows, shoulders back and a strong back through both lifts.

Workout of the Day
for time
50-35-20
wall ball shots
medicine ball sit-ups

Grab a wall ball and an ab mat for today’s workout. We’ll be using the wall ball for both movements and completing 50 reps of each, then 35 and then finally 20 reps of each to complete the workout. To scale this workout you can grab a light wall ball or leave the ball out of the sit-ups altogether. If the volume looks like a bit too much you could cut the round of 20 off of the end of the workout as well. Focus on keeping your hands under the ball instead of on the sides of it and keep your chest up as you toss the ball up to the target. For the sit-ups you’ll tap the ball over your head on the ground at the bottom of the sit-up before sitting up with it.

standard: 14/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

CFD at home:
If you have a medicine ball at home you’ll need it for this workout! Find a place you can toss the ball to a good target height and then work through the workout as written. If you don’t have a medicine ball there are a few options. The first would be to switch out the wall ball shots for jumping squats and then do the sit-ups without any weight. If you want to add some weight to the workout you could also choose to hang on to your dumbbell or kettlebell for goblet squats and even hold your weight at your chest for the sit-ups as well. If your weight is particularly heavy you might want to cut the round of 20 off of the workout, but it’s up to you! Today’s workout is for time! See you on the leaderboard!