Skill
EMOM for 10 minutes
1 power clean + push press

Spend ten minutes building up to a heavy power clean and push press. We’ll be doing a lot of light push press in the workout today so this is your chance to bump the weight up and go a little heavy. Focus on a vertical dip and drive to send the bar off your shoulders. Squeeze your legs tight after the drive and finish the lift by pressing out with your arms. Do your best not to allow a re-bend of the knees after your dip and drive. This would end up being a push jerk and today we are focusing on the push press instead.

CFD at home skill sub:
EMOM for 10 minutes
3-5 push-ups + 20s plank hold

Workout of the Day
3 rounds of 3 minutes on 1 minute off
3 sumo sumo deadlift high pulls
6 front squats
9 push-presses

Lighten your bar up after the skill work for today’s workout. You will want to choose a weight today that allows you to complete each movement unbroken from the start. This means 3 sumo deadlift high pulls, 6 front squats and 9 push press should all be possible unbroken when the workout starts. With only 3 rounds of 3 minutes the goal for today should be moving fast. Make sure to give each movement a try before the workout starts to make sure you’ve got an appropriate weight on the bar for today. Your score at the end of the workout will be total rounds plus total extra reps.

standard: 75/55 lb
rx: 95/65 lb
sport: 115/85 lb
overachiever: 135/95 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll want to hold the weight in a goblet position for the front squats and then you can split the push press between arms as you go. Break things up however works for you on the push press but do your best to keep things as even as possible. Your score at the end of the workout will be total rounds plus total extra reps. See you on the leaderboard!