Skill
2RM strict press (working from the floor)

We won’t be on a clock today for our lifting. You can choose how many sets you do and how often you lift as you work up to a heavy double strict press for the day. Make sure to set yourself before you press overhead keeping your midline and lower body as tight as possible. You’ll be working from the floor so even though the lift doesn’t start until the bar is at your shoulders take care in how you pick the bar up from the floor before each set.

Workout of the Day
AMRAP in 12 minutes
12 deadlifts
9 hang power cleans
12 push-ups

You’ll need a medium weight barbell loaded up for today’s AMRAP. The deadlift should be light and the hang power clean should be manageable. Plan to complete the hang power cleans in one to two sets throughout the workout. 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 and not 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!

standard: 135/95 lb
rx: 155/105 lb
sport: 185/125 lb
overachiever: 205/145 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 want to adjust your deadlift stance to more of a sumo stance and tapping the ground between your feet with your weight for each rep. The hang power cleans can alternate hands each rep. If you want to keep things totally even between each arm you can bump the hang power clean reps up to 10 every round. Your score today will be your total rounds plus any extra reps. See you on the leaderboard!