Workout of the Day
10 rounds of 2 minutes on 1 minute off
10 lateral burpees over the bar
then
max reps clean & jerks

Get ready for some fun intervals today! Well…I guess it depends on how you define fun, but either way, get ready! Each two minute interval will start with 10 lateral burpees over the bar before moving on to your barbell to complete as many clean and jerks as possible in the time remaining. Definitely scale down the number of burpees to 6 or 8 if you are worried about finishing the burpees in time to make it to your barbell. Spending one minute on the burpees and one minute on the clean and jerks would be a great goal. Choose a weight for your barbell that allows you to work through your clean and jerk reps in small sets or quick singles. Each two minute interval will be followed by one minute of rest for TEN rounds! Settle in early to a pace that feels manageable for the long haul. This workout could also be scaled by completing 7 or 8 rounds instead of all ten. Your score today will be the total clean and jerk reps you complete at the end of the thirty minutes.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 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 will most likely end up with a pretty high rep count for the clean and jerks. The burpees can be done in place or you can add a jump over your dumbbell or kettlebell if you want to bump up the difficulty a bit. To scale this workout drop the total rounds to 6 or 7 instead of completing all 10. Your score today will be the total clean and jerk reps you complete at the end of the thirty minutes. See you on the leaderboard!