Skill
EMOM for 10 minutes
1 slow pull squat clean

Spend ten minutes working on the slow pull squat clean. With just one rep every minute there is plenty of time to focus moving well through this lift. The slow pull means that you will take the bar off the ground slowly. We never want to yank the bar off the ground quickly with a normal lift but today will be even slower and more controlled than usual. Once the bar passes your knees you can return to normal speed. Make sure not to pause between the slow pull and the rest of the lift, it should be a gradual speeding up. If you are struggling with dropping under the bar feel free to catch the bar in a power position before slowly riding it down into the squat.

CFD at home skill sub:
EMOM for 10 minutes
:10s goblet squats + :20s hold in bottom of squat holding DB/KB

Workout of the Day
AMRAP in 10 minutes
7 lateral burpees
4 squat cleans

Drop some weight off your bar after today’s skill work. We’ll be working for ten minutes through as many rounds as possible of seven lateral burpees over the bar and four squat cleans. Choose a weight for the squat clean that feels manageable for singles with a quick break between each rep. You do not have to link these reps together. Each burpee will end with a lateral hop over the bar. If you need to scale this movement you can step over the bar instead or do your burpees in place without the lateral hop. Your score today will be total rounds plus any extra reps.

standard: 115/85 lb
rx: 155/105 lb
sport: 185/135 lb
overachiever: 225/155 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you may want to bump the reps up a bit from 4 to something like 6, 8 or even 10. Try to choose a number that makes the effort of the burpees match the effort of the squat cleans. You can hold your dumbbell or kettlebell with both hands and complete these reps more like a medicine ball clean or alternate each hand for the squat cleans. You can choose to hop over your dumbbell or kettlebell after each burpee rep or just stay in place and do regular burpees. Your score today will be total rounds plus any extra reps. See you on the leaderboard!