Skill
Tabata Plank or Handstand Hold

You’ve got a choice for today’s skill work. We will all be on a tabata clock with eight rounds of twenty seconds on and ten seconds off. It will be up to you if you want to spend the work periods upside down in a handstand or in a plank hold. Completing a full tabata in a handstand is definitely a challenge so if you’re not sure you can hold for the whole time you can either choose to go with a plank hold or plan to come down a little early each round.

Workout of the day
AMRAP in 20 minutes
2 front rack walking lunge steps
4 squat cleans
8 push-ups

You’ll only need a barbell for today’s twenty minute AMRAP. You’ll be using that barbell for front rack lunge steps and squat cleans so make sure to choose your weight based on whichever of the two lifts are more difficult for you. The lunge steps should be done in a row but the squat cleans can be either quick singles or small sets. With only eight push-up reps per round really focus on holding yourself to a high standard on these reps. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso and not just your hips. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! A workout like this should be approached at a steady pace that you feel like you could stick with throughout the full twenty minutes. Your score will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 155/105 lb, SHPSU

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you will most likely move through the rounds much quicker than if you had a barbell. If your weight is light you may want to bump up the lifting reps just a bit to something like 4-6 lunge reps and 6-8 squat cleans The push-up reps can stay as is. Your score will be total rounds plus any extra reps in the next round. See you on the leaderboard!