Skill
EMOM for 10 minutes
1 power clean + 2 front squats

Spend ten minutes working up to a heavy set of one power clean and two front squats. Pay attention to how difficult the front squats are when deciding whether or not to add weight to your bar as you go. Focus on catching the bar with an upright chest and hips back for the power clean. Continue to keep your chest up and elbows high through both front squats making sure to keep your midline tight throughout both reps.

Workout of the Day
AMRAP in 15 minutes
400m run
100 squats
400m run
100 sit-ups

Today’s workout is pretty straightforward but that doesn’t mean it will be easy! We’re sticking to all bodyweight movements with some running and high reps squats and sit-ups. Any part of this workout can be scaled by volume. The run can be cut down to 200 or 300 meters and the squats and sit-ups can both be dropped down to anywhere from 40-75 reps to decrease your total rep count. Your score today will be the total rounds you complete plus any extra reps in the next round.

standard: 50 squats, 50 sit-ups
rx: 100 squats, 100 sit-ups
sport: 50 pistols, 50 toe-to-bar
overachiever: 50 pistols, 50 toe-to-bar

CFD at home:
For today’s workout you won’t need any equipment! The one part of this workout that may need to be changed for those of you at home is the run. If you don’t have a place to run you can switch the run out for 30 unweighted step ups, 100 double or single unders or even 10-15 burpees! Adjust the volume of the squats and sit-ups if needed as mentioned in the notes above. Your score today will be the total rounds you complete plus any extra reps in the next round. See you on the leaderboard!