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

Today’s skill work has us completing two lifts every minute on the minute for ten minutes. You’ll start with a power clean and then your second lift will be a squat clean. You can choose to link the reps together or treat them as two separate lifts but do your best to get them done within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
5 rounds of two minutes on 1 minute off
6 one arm alternating devil press
then
max reps of squat cleans

Hang on to your barbell after today’s skill work and grab a dumbbell as well. We’ll be working in two minute work intervals with one minute rest between each work period. You’ll start each two minutes with 6 devil press. After the devil press reps you’ll move on to your barbell to complete as many squat cleans as possible. The weight on your bar for the squat cleans should be manageable for quick singles or even small sets. You’ll have ten minutes total to work so make sure not to choose a heavy weight that slows you down too much. Each two minutes should feel a bit like a sprint. Your score today will be the total squat clean reps you are able to complete at the end of five rounds.

standard: 95/65 lb, 35/20 lb
rx: 135/95 lb, 50/35 lb
sport: 155/105 lb, 65/45 lb
overachiever: 155/105 lb, 65/45 lb

CFD at home:
Today’s workout can be done with either a barbell and a dumbbell or kettlebell or just a dumbbell or kettlebell on it’s own. If you are just working with a dumbbell or kettlebell you will very likely end up with a much higher rep count that those who have a barbell. Keep that in mind when starting the workout and if you want to keep the squat clean rep count a little lower you could add a couple extra devil press reps to the start of each two minutes and complete 8 or 10 instead of 6. Your score today will be the total squat clean reps you are able to complete at the end of five rounds. See you on the leaderboard!