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

Today’s skill work has us completing three 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 followed by a front squat to finish things off. You can choose to link the power clean and squat clean reps together or treat them as two separate lifts but do your best to get all three lifts in within 30 seconds so that you have time to recover a bit and/or add weight before the next minute.

Workout of the Day
AMRAP in 10 minutes
7 push-ups
4 front rack walking lunge steps

We’ve got a classic rep scheme on the menu today working through reps of push-ups and front rack lunge steps. Choose a weight for the lunges that you can get through unbroken every round even if it’s difficult. As always, hold yourself to a high standard on the push-ups. 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. If you are breaking at the hips during your push-ups or resting at the bottom you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off!

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are using a dumbbell or kettlebell you can hold your weight in a goblet position. Scale push-ups however you normally would by working from your knees or finding a box or other raised surface to put your hands on. Your score today will be total rounds plus any extra reps in the next round. See you on the leaderboard!