Skill
EMOM for 10 minutes
1 squat clean with pause in bottom of front squat

We’ve got some barbell technique work today. Today’s skill work will start with a squat clean with a pause in the bottom of your squat. Pausing in the bottom of your squat will certainly increase the difficulty of this lift. It will also force you to stay in a good position throughout your squat. Keep your midline tight and engaged and your chest and elbows as upright as possible. You may not get as much weight on the bar as you’re used to but make sure to keep the pause in there as the bar gets heavier!

Workout of the Day
AMRAP in 10 minutes
20 sit-ups
10 weighted step ups

Today’s ten minute AMRAP is pretty straightforward. We’ll be working through as many rounds as possible of twenty sit-ups and ten weighted step ups for ten minutes. For a workout like this try your best to keep moving at a consistent pace for the full ten minutes. Focus on quick transitions as you move between the sit-ups and step ups. To scale this workout you can decrease the sit-up reps, grab a light dumbbell or leave the weight out of the step ups entirely!

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″, 10 T2B
overachiever: 75/55 lb, 24/20″, 15 T2B

CFD at home:
For today’s workout all you will need is something to step up to and any kind of weight you can hold onto during the step ups. If you don’t have something to use for this movement it can always be switched out for weighted lunges. Feel free to leave the weight out if needed and do unweighted step ups or lunges instead. Your score today will be total rounds plus any extra reps. See you on the leaderboard!