Workout of the Day
10 rounds of 90 seconds on 90 seconds off
5 front squats
10 hang power cleans
max reps push-ups

We’re on an interval timer today with ten rounds of 90 seconds on and 90 seconds off. Each 90 second work period will start with 5 front squats and 10 power cleans. Choose a weight that you can complete all five front squats unbroken with in every round. The power cleans can be done in a few small sets but keep in mind that you will want to guarantee time to work on push-ups in each round. Getting the barbell work done in about one minute with 30 seconds left for push-ups would be a good goal. 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 or just your hips. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! You can do it! Your score today will be your total push-ups.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a kettlebell or dumbbell you may want to adjust the reps that come before the push-ups in each round depending on the weight you have at home. If your weight is a medium to heavy weight you can either leave the squat and hang power clean reps as they are or bump them up just a bit to something like 6 squats and 12 hang cleans. If your weight is light you could try adding a few more reps and bumping things up to 8 or 10 squats and 12 hang cleans. Whatever you choose the goal should be to finish the squats and cleans in under one minute so that you have about 30 seconds to work on push-ups. Your score today will be your total push-ups. See you on the leaderboard!